racing from happy valley to mount berry

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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 (8:30 AM)

800j + mcmillan wu

+ 400 @ ~AnAe E + 400j + Threshold; w= 4800 / m= 5600

+ (non-XC)  6 x 300 @ ~AnAe P, r= 5-6'

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

2:00 PM - depart for airport for travel to State College

thursday

those traveling (10:00 AM)

light aerobic running over xc course

+ 4 x 100 from starting line

those not traveling (on your own)

800j + dynamic wu

+ light aerobic running

+ 8 x ~80m on Cherry St hill @ ~mile effort
+ general strength circuit

friday

those competing in State College:

AM tbd - shake-out

PENN STATE NATIONAL OPEN; w= 6k / m= 8k

those racing at Berry:

light aerobic running + 3 x 200 @ RP

those not competing (non-XC): workout - tbd

+ strength & conditioning

saturday

those competing at Berry

6:00 AM - depart from locker room

BERRY XC INV; w= 6k / m= 8k

those not competing (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room