big hairy goals

"Goals that are not frightening are not worth having." - Stan Beecham in "Elite Minds"

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday

800j, mcmillan wu

+ (distance) 16-20 x 300 @ ~5k to ~3k or faster, r= 60"

+ (mid-distance) 5 x 400 cut-downs, r= 5' + 1600-3200 @ AT

+ (800) 5 x 400 cut-downs, r= 5' + 1600 @ AT

+ 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

+ 3 x 80m fast striding on grass in spikes + 6 x 40m sprints on ramp

+ work on A march

+ mcmillan core or hip circuit

friday (6:45 AM)

800j, mcmillan wu

+ (distance) 1600 + 1200 + 2 x 800 + 4 x 400 + 800
+ (w10k) 25 x 400, r= 30"

+ (mid-distance) 3 x 200 + 2 x 300 + 1 x 400 + 2 x 300 + 3 x 200 + 700

+ (800) 3 x 200 + 2 x 300 + 3 x 200 + 600

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery