south bend bound

Short week ahead with Thursday departure for South Bend where great opportunities await!  Those not traveling will be on your own from Thur-Sun.  For Friday's workout you are encouraged to try to arrange a time for your group to get together.  For Sunday, try to get out to Kennesaw or the River.
P45417

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 (3:30 PM)

800j + mcmillan wu

+ 20 x 300 cut-downs, r= 1'

+ strength & conditioning

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 (on your own)
those not traveling or those competing on Saturday only:
800j + dynamic wu
+ 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit
those traveling and competing on Friday
+ light aerobic running + 2-3 x 200's @ RP

friday
those competing:
AM shake-out, time-tbd
+ MEYO INVITATIONAL
those competing Saturday (time - tbd):
+ light aerobic running + 2-3 x 200 @ RP
those not traveling (on your own):

800j + mcmillan wu
+ workout - tbd

+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
MEYO INVITATIONAL
those not competing:

aerobic running on your own

+ stretching

sunday (on your own)
those traveling:
light aerobic running after travel
those not traveling:

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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