live the life you love

(courtesy of the back of a t-shirt at Carlos'n Charlie's-Cozumel)

monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides

tuesday (6:00AM - due to inclement weather forecast for PM)
800j, mcmillan wu
+ 3200 @ AT + 1600j + 3 x 1000, r= 5' or 3 x 600, r= 4'
(k's are cut-downs from 5k to 3k; 600's are cut-downs from 3k to 1500)
m&w800: 3x400 + 3x300 + 4x200, r= 90" / R 4'
+ 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 + 6 x 40m hill sprints + 1 x 250
+ mcmillan core

friday (time - tbd)
800j, mcmillan wu
+ workouts tbd
+ general strength circuit

saturday (on your own)
aerobic running
+ stretching

sunday (on your own)
long aerobic running
+ cool-down exercises
+ recovery