threshold repeats

With a great first competition behind us, it's back to work.  Music Midtown will provide a challenge with training venues.  Tuesday on the cinder loop should be ok, but we'll continue to evaluate Friday's plans.  More to follow on that!  #actachieveactualize  #bta

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

+ on park cinder loop; 1600s @ 85% Threshold, r= 1
(w= 5-6 / m= 8)
(w800: 5-6 x 800 @ Threshold, r= 2')

+ 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
+ 4 x 5 mini-hurdle bounds + 30y acc
+ 4 x 30y bound + 30y acc

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

friday (6:00 AM)

800j + mcmillan wu
workout and venue - tbd

(w800: on track, workout - tbd)
+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room