spring finally here?

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu, hurdle hops

+ 16 x 300 @ 5k to 3k pace, r= 1'

+ m800m: 15 x 200 cut-downs, r= 90"

(5 @ 33 + 4 @ 31 + 3 @ 30 + 2 @ 28 + 1 @ 26)

+ general strength circuit

wednesday

400j, dynamic foot drills

+ aerobic running

+ hurdle drills

+ barefoot strides on grass
+ foot drills & balance exercises

thursday (FL group on own / AUB group @ 3:30 PM)

Florida group:

before noon - light aerobic running + 2-3 x 200 @ RP

travel + shake-out upon arrival
Auburn 5k Friday night group:
light aerobic running + 2-3 x 200 @ RP

Auburn 800 & 1500 Saturday group & those not traveling:

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding + 6 x 90m (30 acc + 30 float + 30 acc)
+ (ALL) work on A march
+ (ALL) mcmillan core or hip circuit

friday

Florida group:

shake-out in late AM

COMPETITION (800m, 1500m, 5000m)

Auburn 5k Friday night group:
shake-out own on before noon, travel, COMPETITION
Auburn 800 & 1500 Saturday group:

before noon on own - light aerobic running + 2-3 x 200 @ RP
those not traveling: (AM time - tbd)
80% strong aerobic running on park lake loop

saturday

Florida group:

shake-out in mid-morning

COMPETITION (4 x 800m, DMR)

Auburn 800 & 1500 group:

travel, shake-out upon arrival, COMPETITION

those not competing:

aerobic running on own

+ stretching

sunday (time-tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery at training room