finals week

The fall semester comes to a close this week and good luck to everyone on their final exams! With no organized practice this week, do your best to follow the training scheduled posted below. At a minimum, make every effort to get in the volume for the week even if it's just easy aerobic running.

Over the semester break make sure to check the blog as subsequent weeks of training will be posted. And continue your recovery strategies and iron supplementation. Lastly, please text your weekly mileage totals for each week.

monday
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday
800j, mcmillan warm-up
+ aerobic speed fartlek
(short, FAST, runs of less than 30 seconds with plenty
of easy running between - run with good technique)
+ hip circuit

wednesday
OFF, no running

thursday
800j, dynamic wu
+ short hill sprints on park grass
+ light aerobic running
OR fast striding on track and no hill sprints
+ mcmillan core

friday
800j, mcmillan warm-up
+ strong aerobic running @ 80%; w= 7-8 mi, m= 8-10 mi
OR Progression Run (increase pace throughout run, approach 80%)
+ mcmillan core

saturday
aerobic running
+ stretching

sunday
long aerobic running
+ cool-down exercises
+ recovery strategies