week of Oct 19-25

monday
light aerobic recovery + 6 x 100, r= 200j + drills

tuesday
(time to be determined)
20 x 400, r= 1' on track or on park cinder loop
(5:30 PM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning

friday
(3:30 PM)
w= 6x200 + 2x800 + 1x1600 + 2x800 + 6x200 on cinder loop,
r= 45", 3', 4', 3', 45"
m= alternate miles on road loop - 4 x (mile @ 10k + mile @ 10k+1')
(5:30 PM - strength & conditioning at Wardlaw)

saturday
aerobic recovery

sunday
long aerobic conditioning

solicitating feedback

We've been in communication with our strength & conditioning coach in an effort to a) improve our S&C program, b) to streamline our efforts in the S&C area, and c) make it fun. What we've come up with is a possible total body conditioning routine the could potentially replace one of our days at Wardlaw. Below is a video link, please feel free to provide commentary, especially if your name is greg.

http://www.livestrong.com/video/3469-lock-hip-hop-dance/

week of Oct 12-18

note: while we would prefer to be on the cinder loop at the park, tuesday's workout will be on the track. With class schedules this semester, the morning is our only opportunity to have the team practice together. We prefer to keep everyone working out with the team. However, with the days becoming shorter, it is pretty dark until about 7:15ish in the morning. Thus it would be very difficult to try to complete several quality efforts on the cinder loop in the dark.

monday
light aerobic recovery + 6 x 100, r= 200j + drills

tuesday
(6:15 AM - on track)
w= 4 x 1500m, r= 4'
m= 5-6 x 1600m cut-downs, r= 3'
(5:30 PM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning

friday
those not traveling to meet:
(6:15 AM - on track)
3 mile hard run
(3:30 PM - strength & conditioning @ Wardlaw)

those traveling to meet:
travel to Terre Haute, IN
light aerobic running over xc course

saturday
those not traveling to meet:
aerobic recovery on own


those traveling to meet:
Pre-Nationals Inv; m= 8k, w= 6k
return to campus in evening

sunday
long aerobic conditioning on own

week of Oct 5-11

*note: with change in weather and with rain forecast, make sure you are dresssing appropriately; not just for practice, but for day and night.

*note2: with monday and tuesday being fall break, only those on cross country roster are required to be at practice for those days. 800m runners can run 2 sets of hills or complete 2 sets of 1200+800+400 on Tuesday. Everyone else should complete 3 sets.

monday
(10:00 AM)
light aerobic recovery + 4 x 200, r= 300j + drills

tuesday
(9:00 AM)
carpool to chattahoochee river park (bring xc spikes + towel)
3 sets of 1200 + 800 + 400 @ race pace - 3%, r= 400j
(11:30 AM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning

friday
(6:15 AM)
w= 3 mile hard run on track or 1600 cut-downs
m= 8-9 mile run on park lake loop @ 80%
(3:30 PM - strength & conditioning @ Wardlaw)

saturday
aerobic recovery on own

sunday
long aerobic conditioning on own

week of Sep 28 - Oct 4

monday
light aerobic recovery + 4 x 200, r= 300j + drills

tuesday
(6:15 AM)
lactate threshold running on park lake loop
w= 6 miles (alternate mile @ 10k + mile @ 10k+1')
m= 8 miles (alternate mile @ 10k + mile @ 10k+1')
(5:30 PM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning on own
(those traveling to meet: depart campus at 3:30 PM)

friday
those not traveling to meet:
(6:15 AM)
3 mile hard run on track
(3:30 PM - strength & conditioning @ Wardlaw)

those traveling to meet:
Great American XC Festival; w= 5k, m= 8k
return to campus

saturday
aerobic recovery on own

sunday
long aerobic conditioning on own

week of Sep 21-27

monday
light aerobic recovery + 4 x 200, r= 300j + drills

tuesday
(6:00 AM for all)
lactate threshold running on park lake loop
w= 8 miles @ ~80%
m= 10 miles @ ~80%
(5:30 PM - strength & conditioning at Wardlaw)

wednesday
aerobic recovery + technique work with spikes
(7:00PM - 3000TT for m800 / 2000TT for w800)

thursday
aerobic conditioning

friday
(6:15 AM)
interval running on grass at park
w= 6 x 1000m @ 5k pace, r= 3'
m= 7 x 1000m @ 5k pace, r= 2.5'
OR 3 mile hard run on track
(3:30 PM - strength & conditioning @ Wardlaw)

saturday
aerobic recovery on own

sunday
long aerobic conditioning on own

week of Sep 14-20

monday
light aerobic recovery + 3 x 200, r= 300j

tuesday
6:15AM for all - lactate threshold running on track or at park
5:30PM - strength & conditioning at Wardlaw

wednesday
aerobic recovery

thursday
those traveling to meet:
aerobic recovery on own; TBA - depart for Alabama
those not traveling to meet:
TBA - aerobic recovery
5:30 PM - light circuit workout at track

friday
those traveling to meet:
Crimson Classic - w= 5k / m= 8k
those not traveling to meet:
w= 4 x 1200m on track, r= 400j
m= 4 x 1600 on track, r= 400j

saturday
aerobic recovery - on own

sunday
aerobic conditioning - long run on own