runners...on your marks

Let's get ready to RUMBLE!  We're so ready to get this journey to excellence and fearlessness started with week one for 2017-18!I  We'll start it off early Tuesday morning with a structured cut-down effort to get an idea of where everyone is at.  Unlike last year we won't go in one big group, but will instead have two, maybe three groups for each gender.  We'll start around 75% effort and end at about 85%.  For Wed and Thu, because of the weather, try to get the majority of your mileage in on your own in the morning and leave 2-4 miles for the afternoon.  If you're not able to do this for some reason, communicate that with your coaches.  Friday, we'll work the lactate shuttle (look it up yo) with some 400's and then finish up with some hills.  P45417

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ cut-down run on park 2k lake loop (~75% to 85%); w= 8k / m= 12k

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 60m fast striding on Cherry St hill

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ (on cinder loop) 400 @ CV pace (~90%) + 400 @ Tempo pace (~80%)
w= 4800m / m= 4800-6000m
+ 4 x 200 uphill on tennis center road @ AE Power pace, r= 200j

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room