to the post-season

Great weekend at home.  Efforts were outstanding, results were positive, and outlook for future is exciting.  For those continuing, see below.  For those finished, time for a break to regenerate.  Then time to get back to work!

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 (7:30 AM)

+ w10k - 2 x 2400m (#1 @ AT, #2 @ AT progressive), r= 3' + 6 x 200 @ 3k pace, r= 100j
+ 3000SC - 11 x 200 (w/ 2 hur) cut-downs from RP, r= 300j + 1600j + 1600AT

+ strength & conditioning
+ m800 & m10k - see Wed

wednesday (7:30 AM)
400j + lunge matrix wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit
+ m800 & m10k - 5 x 10 x 88y turn-arounds @ ~3k pace, R= ~3'

thursday (on your own)
800j + dynamic wu
+ 5 x 40m ramp sprints w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (7:30 AM)
800j, mcmillan wu

+ w10k: 2000, 1600, 1200, 800, 400 @ ~AT, r= 400j
+ m800: 3 x 300 fast, r= 900j + 1600 @ ~AT
+ m3kSC: 4 x 8 x 100 turn-arounds @ ~3k pace, R= 3'

+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching

sunday (8:30 AM)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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