holiday break II

*TEXT COACH YOUR MILEAGE FOR LAST WEEK

Solid week ahead with two good workouts appropriate for this point in the season, let's make them good! Forward your coaches info on how the workouts go. If you're not sure about anything, text your coaches!  Again, make sure you complete the full day's training...that includes warm-up, strides, strength work, recovery, etc...

Merry Christmas!

monday
dynamic wu
+ light aerobic running or OFF
+ 6-8 x technique strides on grass

tuesday
800j + mcmillan wu
+ 80% strong aerobic running, w= 7-8 mi / m= 9 mi
(800m: 18-20 x 200, r= ~equal time recovery)
+ general strength circuit

wednesday
400j + dynamic foot drill wu
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand & balance exercises
+ hip circuit

thursday
800j + dynamic wu
+ light aerobic running
+ 8-10 x 80-100m fast striding or 6-8 x short hill fast; w/ walk recovery
+ work on A march
+ mcmillan core

friday
800j + mcmillan wu
+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 4-5 / m= 5-6
(if no track, fartlek of 4-6 x 6' @ 85%, r=3')
(800m: 3-4 x 1600 @ ~85%, r= 3'-jog 400m)
+ general strength circuit

saturday
aerobic running
+ stretching

sunday
long aerobic running
+ cool-down exercises
+ recovery strategies

holiday break v.2014

*TEXT COACH YOUR MILEAGE FOR LAST WEEK

Let's use this week as a bit of a recovery from exams.  Try to catch up on sleep and don't make too much of Tuesday's workout - aerobic speed fartlek.  Just go for a run to get your mileage in and once warmed up, every three or four minutes put in a fast thirty seconds.  Later in the week, see how you're feeling and decide on either the fartlek or the workout for Friday.  If you're not sure about anything, text your coaches!  Lastly, make sure you complete the full day's training...that includes warm-up, strides, strength work, recovery, etc...

monday

dynamic wu

+ light aerobic running or OFF

+ 6-8 x technique strides on grass

tuesday

800j + mcmillan wu

+ aerobic speed fartlek

(distance run to get in mileage, every 3-4 minutes put in a fast 30")

+ general strength circuit

wednesday
400j + dynamic foot drill wu
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand & balance exercises
+ hip circuit

thursday

800j + dynamic wu

+ light aerobic running

+ 8-10 x 80-100m fast striding or 6-8 x short hill fast; w/ walk recovery
+ work on A march

+ mcmillan core

friday

800j + mcmillan wu

+ fartlek = 5' + 4' + 3' + 2' + 1' @ 85%

with equal time recovery at 65-70%

OR

+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 4-5 / m= 5-6

(800m - 15 x 250m, r= ~equal time recovery)

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies