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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 (3:30 PM)

800j + mcmillan wu

+ (Thu-Penn) 4-6 miles easy + 4-6 x 300 cut-downs, r= 300j

+ (LD/MD) 1600 @ Threshold + 500j + 8 x 300 cut-downs, r= 300j

+ (800) 1600 @ Threshold + 600j + 11 x 200 cut-downs, r= 300j

+ strength & conditioning

wednesday (on your own)

those traveling to Philadelphia - on your own in AM

400j + lunge matrix wu

+  light aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday

AM - shakeout

PENN RELAYS (1500, 3000SC, 5000, 10,000)

those not competing:

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill sprints w/ walk down recovery

+ general strength circuit

friday

AM - shakeout - tbd

PENN RELAYS

those not competing (on your own):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shakeout

PENN RELAYS (4 x 1500, 4 x Mile, 4 x 800)

those not competing:

+ light aerobic running on own

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies at training room