outdoors up

*please text mileage for last week!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ mid-distance: 4 x 300 + 2 x 800 + 3 x 400 (all at or near 1500)
+ long-distance: 1 x 1600(5k) + 2 x 800(3k) + 4 x 400(1.5k)

+ m&w800: 5 x 400 cut-downs, r= 5'

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass
*mid-distance & 800: no more than what weekly mileage calls for,
can even go a little shorter

thursday

800j + dynamic wu

+ light aerobic running

+ (LD) 3 x 80m fast striding + 6 x 40m hill sprints + 1 x 250
+ (MD&800) 10 x 200 cut-downs, r= 90"

+ mcmillan core

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

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday
(those competing)
COMPETITION
(those not competing: on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room