calm before the storm

No parking issues with bball this week...we talkin about practice...
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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

+ 4 x 4 x 400 @ AE Power pace, r= 30" / R= 2'

+ 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 (3:30 PM)
800j + dynamic wu
+ 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (time - tbd)
800j + mcmillan wu

+ women & mMD: 3 x 200 + 2 x 300 + 400 + 2 x 300 x 3 x 200,
@ AE Power pace, r= 90" + 10 min rec + 1 x 600 fast
+ menLD: 6-8k @ Threshold pace + 1 x 300

+ strength & conditioning

saturday

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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