activate your heroic potential... today

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monday (OFF or on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (2:00 PM)

800j + mcmillan wu

+ hills on tech parkway + finish on track

+ strength & conditioning

wednesday (9:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

+ depart for Tallahassee

thursday

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 100 + 100 + 120 + 120 + 150

OR if racing Friday, 2-3 x 200 @ RP

+ general strength circuit

friday

For those not racing Friday:

800j + mcmillan wu

+ 4-6 x 1600 @ ~Threshold, r= 75"

+ strength & conditioning

For those racing Friday:

shake-out on own

+ FSU RELAYS (800m, 1500m, 4 x 400m)

saturday (on own)

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room