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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

+ (some LD)  Threshold running

+ (MD/some LD)  1000 @ Threshold + 12 x 300 cut-downs from CV, r= 1'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 4-6 x 200 @ AnAe E, r= 200j

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

+ general strength circuit

friday

For those racing Friday:

shake-out on own

+ GEORGIA TECH INV (1500m, 3000SC, 5000m)

For those not racing Friday:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

For those racing Saturday:

shake-out on own

+ GEORGIA TECH INV (800m, 4 x 400m)

For those not racing Saturday:

easy aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room