for Thursday, Sep 20

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

3:30PM - on track
1. warm-up circuit
2. aerobic running
w= 60' / m= 75' / w800= 20-30' / m800= 45'
3. 3 x 300m 'light & fluid'
4. static stretching, hamstrings + calves

for Wednesday, Sep 19

XC:
Off or light running on own;
recommend w= 45' / m= 60'

m+w800 - 3:30PM at track
1. warm-up circuit
2. 1-2 mile wu
3. 1 x 2000m
4. 6 x 200 'light & fluid'
5. 1-2 mile cd
6. hamstring + calf stretching

for Tuesday, Sep 18

1. mobility- hip crossover, scorpion
2. core strength; dynamic foot drills; fast feet, 3x20"
3. 1 mile wu to park lake loop
4. workout
w= 5 mile run, cut-down from AT pace to 5k pace
m= 10 mile run, 2 mile cut-downs from 10k+1' to 10k pace
5. 1-2 mile cd
6. yoga stretching

m+w800: aerobic running, m= 45' / w= 20-30'

for Monday, Sep 17

6:45AM - strength & conditioning in Wardlaw
+ 20-30' light running

3:30PM - meet on track
1. mobility- hip crossover, scorpion, handwalk w/ downward dog
2. foot drills; fast feet, 3 x 20"; buttkick, 3 x 30m
3. aerobic running
w= 60' / m= 75'
4. 6 x 120m ins & outs on grass
5. static stretching, hamstring + calf/soleus

m+w800:
(3 x 3' hard, r= 2') + (3 x 2' hard, r= 1')

for Friday, Sep 14

7:00AM - m+w800 meet at track

1. mobility- leg swings
2. dynamic foot drills
3. 1-1.5 mile wu + 4 x 30m starts
4. on grass or turf: 4 x 10 x 100m, r= 15" / R= 2'
5. 1-2 mile cd
6. leg swings

all others:
LIGHT aerobic running: w= 30-45' / m= 45-60'
+ light strides

travel to Nashville - depart from coliseum at 10:00AM

for Thursday, Sep 13

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

3:30 PM - meet in coliseum

1. mobility- iron cross, scorpion
2. dynamic foot drills
3. 1 mile easy wu to park lake loop
4. 3 mile run at steady pace (i.e. 5k pace + 50-60")
5. 1 mile light run back to track
6. 1200 + 800 + 400 @ 5k pace or better, r= 1200j/800j/400j
7. handwalk w/ downward dog

(m+w800: aerobic running, m= 45' / w= 20-30')

for Wednesday, Sep 12

*run in the morning on your own
w= 45' / m= 45-60'

*pictures in afternoon

after pictures:
1. mobility- leg swings
2. core strength
3. foot drills
4. light running
w= 20' / m= 20-30'
5. 4 x 200m 'light & fluid'
6. posterior tibialis + leg swings

m+w800:
fartlek - 5', 4', 3', 2', 1' hard efforts w/ equal recovery