dynamic wu
+ light aerobic running
+ 6-8 x technique strides
tuesday
800j, mcmillan wu
+ aerobic fartlek on cinder loop: 4x90sec + 4x60sec + 4x30sec + 4x15sec
('hard' efforts @ ~10k pace, 'easy' @ ~ marathon pace)
(800m: 10 x 400, r= 2')
+ 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
+ light aerobic running
+ 2-3 x 80m fast striding on grass + 6 x 40m ramp sprints w/ walk rec
(800: no sprints, 8 x 200 cut-downs, r= 2')
+ mcmillan core and/or hip circuit
friday (AM time tbd-those not competing)
800j, mcmillan wu
+ strong aerobic running @ 80%; w= 7-8 miles, m= 9-10 miles
+ general strength circuit
(those competing)
light aerobic running on own
travel
shake-out run + 2-3 x 200 @ race pace
saturday (on your own-those not competing)
aerobic running
+ stretching
(those competing)
shake-out run
COMPETITION
+ general strength circuit
sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery at training room
