for the weekend

Saturday, Aug 30 - 7:30 AM
depart coliseum for easy long run at Kennesaw

Sunday, Aug 31 - on own
women - off
men - easy aerobic running according to mileage targets

for Friday, Aug 29

***2:00 PM (or 3:30 PM if you have class at 2:00 PM) - 800m group

1. warm-up circuit w/ 1.5-2 mile wu + strides
2. sprint drills
3. 10 x 100m, r= 100m walk
women= 3 @ 16.0 + 3 @ 15.5 + 2 @ 15.0 + 2 @ 14.5
men= 3 @ 15.0 + 3 @ 14.5 + 2 @ 14.0 + 2 @ 13.5
4. easy cd according to mileage needed
5. hip strength circuit + stretching


***3:30 PM - cross country group (depart for Chattahoochee River)

1. 1.5-2 mile wu + strides
2. workout
women= 3 x 1 mile @ ~ 5k pace, r= ~1/2 mile jog
men= 3 x 1.5 mile @ ~ 8k pace, r= ~ 1/2 mile jog
3. easy cd according to mileage needed
4. hip strength circuit + stretching

***Looking ahead to weekend - 7:30 AM on Saturday at locker room for Kennesaw

for Thursday, Aug 28

6:45 AM - strength & conditioning AT TRACK

on own for rest of day - EASY aerobic running according to your mileage target

for Wednesday, Aug 27

1. warm-up circuit

2. 1-2 mile wu to park lake loop + strides

3. women: 6 miles (3 x mile @ 10k pace + mile @ 10k pace + 1')
men: 8 miles (4 x mile @ 10k pace + mile @ 10k pace + 1')
some men & women: 3-4 x mile @ tempo pace, r= 1'

4. easy cd for mileage target

5. barefoot walking, 3 laps on grass + stretching


*note: paces will be assigned, but 10k pace can be approximated as 30" slower than mile pace run last week on Thursday evening.

*looking ahead: strength & conditioning is scheduled for Thursday morning at track at 6:45 AM.

for Tuesday, Aug 26

6:45 AM - strength-training at Wardlaw

*men - aerobic running on own, MTK meeting in afternoon

*women - 3:30 PM @ track

1. hurdle mobility & foot drills
2. aerobic running
3. 4 x 250 'light & fluid' on grass
4. yoga stretching - downward dog & reverse triangle
5. roll plantar fascia

for Monday, Aug 25

1. warm-up circuit
2. 2 mile wu to park
3. on grass:
4-6 x 400m mostly uphill @ 5k pace, 30" rest +
350m mostly downhill @ faster than 5k pace
2.5' rest between sets

4. easy cd, length determined by mileage needed
5. hip strengthening circuit

*we will complete workout if at all possible; pending weather, alternate workout plans may be made.