for Tuesday, Sep 11

3:30PM

*due to career fair in coliseum, meet in locker room for stretching

**due to high heat and humidity, we will adjust paces slightly by adding approximately 10-15' per mile

1. mobility- hip crossover, scorpion
2. core strength, dynamic foot drills
3. 2 mile wu to park
4. workout
women:
2 x 800m on ballfield loop @ 5k pace, r= 2.5'
3 or 4 mile tempo run on lake loop @ 5k pace + 40"
2 x 800m on ballfield loop @ 5k pace, r= 2.5'
men:
8 mile run on lake loop alternating
mile @ 10k pace
mile @ 10k pace + 1'
5. 1 mile cd
6. yoga stretching
(m+w800: aerobic running, w= 30'/m= 45')

for Monday, Sep 10

6:45AM - strength & conditioning at Wardlaw
+ 20-30' easy running

3:30PM
1. mobility- legs swings, inverted hamstring
2. foot drills
3. easy aerobic running
w= 45' / m= 60' / m800= 45' / w800= 30'
4. 6 x technique runs on grass
5. handwalk w/ downward dog, yoga stretching

for Sunday, Sep 9

***2:30PM - meet at coliseum***

medium-long run at Kennesaw
w= 60-75' / m= 75-90' / m800= 60-75' / w800= 45'

bring towel, pick-up water bottle

for Friday, Sep 7

those not competing at UT-Chattanooga

7:00AM - meet on track
1. mobility- leg swings, inverted hamstring
2. dynamic foot drills
3. 1-1.5 mile wu + 4 x strides
4. workout
800 @ 5k pace +
3 mile campus loop at tempo pace +
800 @ 5k pace +
3 mile campus loop at tempo pace +
800 @ 5k pace
(m+w800= 1 x 2000m)
5. 1-1.5 mile cd
6. handwalk w/ downward dog

those competing at UT-Chattanooga

1:30PM - vans at coliseum for loading
2:00PM - depart for Chattanooga

for Thursday, Sep 6

6:45AM - strength & conditioning at Wardlaw, be on time!
+ LIGHT running, 20-30'

3:30PM - meet in coliseum

1. mobility- hip crossover, scorpion
2. foot drills
3. EASY aerobic running
w= 45-60' / m= 60-75' / m800= 45' / w800= 30'
4. 3 x 250m 'light & fluid'
5. yoga stretching

for Wednesday, Sep 5

3:30PM - meet in coliseum

1. mobility- handwalk, hurdle rocker
2. dynamic foot drills + high-knee running, 3 x 40m
3. 2 mile wu to park
4. 15' on 2-hill loop (m+w800= 15' on short hill)
*run long hill for fitness, short hill for form
5. 30' at pace equal to approx. 5k pace + 1' (m+w800= 15' steady)
6. yoga stretching in coliseum

for Tuesday, Sep 4

Optional light running in AM. Make a commitment to regular AM runs!

3:30PM - meet in coliseum

1. mobility- hip crossover, scorpion, fire hydrant, trail leg circles
2. fast claw, 2 x 10; one leg over the line, 3 x 10", foot drills
3. 5' abs
4. easy aerobic running
w= 45-50' / m= 60-65' / w800= 30' / m800= 40'
5. 5 x 120m ins & outs on grass
6. partner posterior tibialis + 3 laps barefoot walking