into the postseason

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 (8:00 AM)

+ 4-6 x 1600 @ ~CV, r= ratio of 1.0:0.5 + grass strides
OR 3 x 400 + 4 x 300 + 4 x 200, r= 90" / R= 4'

+ strength & conditioning

wednesday (9:00 AM)
400j + lunge matrix wu

+ aerobic running

+ general strength circuit

thursday (9:00 AM)
800j + dynamic wu
+ 6 x 80m fast striding on Cherry St hill
+ light aerobic running
+ 4 x grass strides
+ hip circuit

friday (7:00 AM / 8:00 AM)
800j, mcmillan wu

+ 5600-6400 @ Threshold + grass strides
OR 2 x 500 @ AnAe P, r= 8-10' + grass strides
OR 2 x 400 @ Speed Endurance, r= 3' + grass strides

+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room