wind it up

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j, mcmillan wu

+ anaerobic intervals @ 95% on track or cinder loop
(w= 4 x 4 x 400 / m= 4-6 x 4 x 400; r= 1' / R= 2')

+ general strength circuit at track

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walkovers

+ barefoot strides on grass

+ foot drills in sand & balance exercises

thursday

800j + dynamic wu & speed ladder

+ light aerobic running

+ (in spikes) 2-3 x 80m fast striding on grass
+ 4 x 120 ins & outs (40 str + 40 sprint + 40 str)

+ hip work and/or mcmillan core

friday (6:00/6:30 AM)

800j, mcmillan wu

+ AT running on track or cinder loop
(w= 3-3.5 mi / m= 3.75-4 mi)

+ general strength circuit at track

 

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room