holiday break II

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Week two of the holiday break...contact us if you have any questions about the week or need any clarification.  Enjoy this time away from school and practice, but make sure you're getting the training in and doing all the extra things you need to do to be successful!


monday

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass


tuesday

800j + mcmillan wu

+ 80% steady aerobic running; w= 6-8 mi / m= 8-10 mi
(800m: 12 x 200, r= 200j, ~2')

+ general strength circuit


wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle walk

+ barefoot strides on grass

+ foot drills & balance exercises


thursday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes
+ 3-4 x 200 cut-downs, r= 200 walk-jog recovery

+ mcmillan core or hip circuit


friday

800j + mcmillan wu

+ aerobic fartlek: 4 x 90" + 4 x 60" + 4 x 30" + 4 x 15" @ AT
w/ equal recovery @ ~ marathon pace or 80%

+ general strength circuit


saturday

aerobic running

+ stretching


sunday

long aerobic running

+ cool-down exercises

+ recovery strategies