racing on the flats

Weather dictates a change in schedule - we'll go Tuesday morning to avoid the very high winds that will come Tuesday afternoon.  We're working on times for Tuesday depending on class schedules and will text you a specific time on Monday.  For those who can't do the strength-training due to class, you can come back in the afternoon at 3:30 PM.  There will be some great opportunities to compete this weekend...let's make the most of it!

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (6:00 / 6:45 AM)

800j, mcmillan wu, hurdle hops

(distance) 80% strong aerobic running on park lake loop

(w10k-KT) 2400m @ AT + 6-8 x 115m Cherry St hill

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

(800m) 5 x 400 cut-downs, r= 5'

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu + speed ladder + hurdle hops

THOSE COMPETING FRIDAY:

+ light aerobic running + 2-3 x 80m strides + 2-3 x 200 @ RP

THOSE COMPETING SATURDAY:

+ light aerobic running + 2-3 x 80m strides + 6-8 x 115m Cherry St hill

THOSE NOT COMPETING:

+ light aerobic running + 2-3 x 80m strides + 6-8 x 115m Cherry St hill

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit

friday

THOSE COMPETING FRIDAY:

shake-out in AM + competition (5000m)

THOSE COMPETING SATURDAY:

light aerobic running + 2-3 x 80m strides + 2-3 x 200 @ RP

THOSE NOT COMPETING:

800j, mcmillan wu

+ workouts tbd

+ general strength circuit

saturday

THOSE COMPETING:

shake-out in AM + competition (1500m, 800m, 4x400m)

THOSE NOT COMPETING:

aerobic running

+ stretching

sunday (time-tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery at training room