consolidation week

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ steady state running on park 2000m lake loop,
women = 8000m / men = 12,000-14,000m

+ strength & conditioning
OR 3000m trial in evening, time - tbd (~7:00 PM)

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60m fast striding in spikes w/ walk back recovery
+ light aerobic running
+ hip circuit

friday
those competing:
light aerobic running in AM, time - tbd
+ strides on grass in spikes
those not traveling (6:00 AM):

800j + mcmillan wu

+ 10-12 x 400 @ 5k pace, r= 200j

+ strength & conditioning

saturday
those competing:
travel to Oxford, AL
COMPETITION, m= 8k / w= 5k
those not traveling (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room