for the weekend, Aug 23-24

for Saturday:

***7:30AM - meet at locker room***

long aerobic running at kennesaw
yoga stretching

for Sunday:

women - off (maybe spend some time stretching)
men - easy aerobic running on own + stretching

for Friday, Aug 22

1. stretching
2. hurdle mobility
3. aerobic running
4. 3 x 300 'light & fluid' on grass
5. foot drills in sand
6. yoga stretching: extended and revolved triangle

(800 - sprint drills & intro to short sprints)

for Thursday, Aug 21

***8:00PM - at track***

1. warm-up circuit
2. 2 miles wu
3. 3 x starts on grass (40m, 60m, 80m)
4. 2400m TT
5. 4 x light strides on grass + 4 x 30m bounding
6. 1.5-2.5 miles cd
7. hip strengthening routine

(you should plan on 5-6 miles for total; you can add a supplemental run in morning to reach daily mileage target)

in the beginning...

for Wednesday, Aug 20

3:30PM - at track

1. stretching
2. core strengthening / hurdle mobility
3. aerobic running
(distance determined by individual targets)
4. 6 x 90m on grass (30 fresh + 30 good + 30 hard)
5. yoga stretching - downward dog