for Tuesday, Oct 2

1. warm-up circuit
2. 2 mile wu + strides
3. lactate threshold (LT) work on park lake loop
w= 2 x 15' (1st @ LT+10" / 2nd @ LT)
m= 2 x 3 mi. (1st @ LT+10" / 2nd @ LT)
4. 2 mile cd + leg swings

(LT defined as time for 3 mile on track + ~30")

m800 - in stadium at 3:20PM + 20-30' light running
w800 - in stadium at 2:00PM + 20' light running

for Monday, Oct 1

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

3:30PM - meet on track
1. mobility- hip crossover, scorpion
2. foot drills
3. aerobic runningw= 60' / m= 75'
4. 6 x 120m ins & outs on grass
5. static stretching, calves + hamstrings

m+w800:
350's @ 2k pace w' equal time recovery
(goal # for w= 12 / m= 16)

for Thursday, Sep 27

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

3:30PM - at track
1. warm-up circuit
2. 1 mile wu
3. tempo run at 80% effort
w= 3 mile / men= 4 mile
4. 1 mile light running
5. 1200+800+400 @ 5k pace on track w/ equal jog recovery
6. 1 mile cd + static stretching, calves + hamstrings

w800:
stadium workout at 2:00PM
+ 20' light running

m800:
stadium workout at 3:20PM
+ 20-30' light running

for Tuesday, Sep 25

1. warm-up circuit
2. 1 mile wu to park lake loop
3. tempo run @ 80% effort
w= 7 miles / m= 10 miles
4. 1 mile cd
5. leg swings
***8:00PM - team pictures at track; bring designated attire & running shoes

m+w800:
6:15PM - meet at track to wu
7:00Pm - 3000m time trial (or 2000m)
***team pictures to follow :)

for Monday, Sep 24

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

3:30PM - meet on track
1. mobility- hip crossover, scorpion
2. foot drills
3. aerobic running
w= 45' / m= 60' / m800= 30' / w800= 20'
4. 6 x 120m ins & outs on grass
5. static stretching, calves + hamstrings

for the weekend

for Saturday, Sep 22

8:00AM - meet at coliseum
1. leg swings
2. long aerobic running at Kennesaw Mountain
(bring a towel!)
w= 1hr20'-1hr40' / m= 1hr30'-1 hr45' / m800= 60-75' / w800= 45-60'
3. static stretching, calves + hamstrings
4. leg swings

for Sunday, Sep 23

easy aerobic running on your own
(for xc, this is not a 'day off or optional run', you are expected to run)
w= 45' / m= 60'

m+w800 - OFF

for Friday, Sep 21

NOTE PRACTICE TIME - 6:00AM on track

1. warm-up circuit
2. 2 mile wu + 3 x 40m starts
3. 3 mile controlled run
(w= ~12:00 at 3200, strong to finish)
(m= ~10:00 at 3200, strong to finish)
4. 15-20' of light running
5. w= 1 x 1600 at below 5k pace / m= 2 x 1600 at below 5k pace, r= 3'
6. 2 mile cd + yoga stretching

m+w800:
300's at 2k pace w/ equal time recovery
(goal # of 300's = ~12 for women, ~16 for men)