there's no place like home

After solid racing this past weekend, we have some great opportunities AT HOME this weekend!  And weather looks promising at this point :)

Pretty standard workouts for this week.  Group racing 5000 will do long-distance workout listed for tuesday.  Women's 10k (KT) will do something different, still working on options - sorry!  Women's SC will do long-distance workout on tuesday with three hurdles on 300 cut-downs.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ mid-distance, m3kSC: 9 x 400, r= 3' (3 @ CP-3% + 3 @ CP + 3 @ CP-3%)

+ long-distance: 1-2 miles @ AT + 2 miles jog + 3 x 300 cut-downs
+ w10K: 10-12 x 1000, r= 1' @ 15k to 1/2 mar pace

+ 800m: 5 x 400 cut-downs, r= 5'

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding + 4 x 40m hill sprints + 4 x 90m

(those competing in 5000)
light aerobic running + 2-3 x 200 @ RP

+ mcmillan core

friday

(those competing in 5000)
shake-out in late morning

COMPETITION
(those not competing in 5000)
light aerobic running + 2-3 x 200 @ RP

(those not competing this weekend)

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday

(those competing)
shake-out in mid-morning

COMPETITION

(those not competing: on your own)

aerobic running

+ stretching

sunday (optional, time-tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room