Summer 2008 - week one

Week one of summer 2008 training has arrived! Twenty-six men and eighteen women begin the conditioning phase for fall semester (although a handful of you actually are still in the process of taking a break and will start in one to two weeks). Congrats to EC (1500m), Amanda (4x400), and Jenny (1500m) for making it all the way to the NCAA East Regionals, and another congrats to Jenny for running a personal best (4:23) to make the final, where she finished 10th.

Week one should be an easy first week just getting back into the swing of things. Don't push the pace on your runs, just get back into a rhythm of training. Your Monday easy fartlek should consist of running your daily mileage with a few pace changes, just a few pick-ups or surges. Your Wednesday threshold run should just be an uptempo run, don't worry about reaching a true anaerobic threshold pace...yet. And your Saturday long run should be at an easy pace, just get the mileage in.

Finally, to emphasize again, hit YOUR weekly mileage target.

for Friday, May 16

***9:30AM***
ONLY FOR THOSE RACING SATURDAY,
if you are racing Friday evening you do not need to be there at 9:30AM.
You, of course, are welcome if you show up!

for Wednesday, May 14

***9:30AM***

1. warm-up circuit w/ hurdle mobility
2. 3 miles light running (js= 5 miles / ecg= 7 miles)
3. 3 x 200 'light & fluid'
4. leg swings, stretching

for those racing Friday:
OFF
(relax, rest, carbohydrates, fluids, motivation)

for Tuesday, May 13

***9:30AM***

1. warm-up circuit w/ hurdle mobility + straight-leg bounding, 4 x 30m
2. 1.5-2 mile wu + 3 x starts (30, 60, 90)
3. workout

m+w800
5 x 150m starts, r= 4'

mmd+wmd+mld
10-12 x 400 @ AT pace, r= 45"

4. 1.5-2 mile cd
5. hip circuit

for Monday, May 12

***9:30AM***

1. warm-up circuit w/ hurdle mobility
2. aerobic conditioning
m+w800= 3 miles / wmd= 4-5 miles / mmd+mld= 5-6 miles
3. 4 x light strides on grass
4. foot drills in sand, stretching

for Friday, May 9

***9:30AM***
(men come after short team meeting in locker room)

1. warm-up circuit w/ hurdle mobility + foot quickness drills
2. aerobic recovery
w800+m400= 2 miles / wmd+mmd= 3-5 miles / mld= 5 miles
3. 4-6 light strides on grass
4. foot drills in sand, stretching

(OR 2 x 4 x 400, r= 1' / R= 12' @ 1500GP)

for Thursday, May 8

***9:30AM***

1. warm-up circuit w/ hurdle mobility
2. 1.5-2 mile wu + straight-leg bounding, 3 x 40m
3. 6-8 x (20 stride + 50 sprint + 20 stride), r= slow walk back
4. 4 x light strides on grass
5. 2 or 3 or 4 mile cd + hip circuit

(w3000SC= 3 miles + light strides on grass)