birmingham crossplex...home of the 2016 ncaa's

The plan for Tuesday is everyone will be on the cinder loop.  Depending on how much rain we get the next two days, possibly will move workout to track.  Also, a note about this weekend...some will travel to Birmingham on Friday, some will travel over on Saturday.  Events at B'ham are the 800m, Mile, 3000m; there is no 5000m.

monday (on your own)

dynamic wu

+ light aerobic running or OFF

+ 6-8 x technique strides on grass

tuesday

800j + mcmillan wu
on cinder loop:
+ aerobic fartlek on cinder loop: 4x90sec + 4x60sec + 4x30sec + 4x15sec

('hard' efforts @ ~10k pace, 'easy' @ ~ marathon pace)
(800m: 10 x 400, r= ~equal time recovery)

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle mobility

+ barefoot strides on grass

+ foot drills in sand & balance exercises+ hip circuit

thursday

*team meetings @ 3:10pm in locker rooms

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80 fast striding

+ 6 x 40m ramp sprints; w/ walk recovery

(800m: no sprints, 8 x 200 cut-downs, r= 2')
+ med ball throws

+ work on A march

+ mcmillan core

friday

800j + mcmillan wu

THOSE COMPETING:

+ light aerobic running

+ 2-3 x 200 @ race pace

THOSE NOT COMPETING:

+ 1600's on track @ ~88%, r= 3' (jog 400m), w= 4-5 / m= 5-6

+ general strength circuit

saturday

THOSE COMPETING:

travel to Birmingham in late AM, shake-out upon arrival

+ competition

THOSE NOT COMPETING:

(on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery strategies in training room

off to the races

***note: practice time for spring semester each day is at 3:30 PM, unless otherwise noted.  Once we get going, possibly we will look at some adjustments for groups to go a little earlier, depending upon class schedules.

Welcome back!  With the first competition for 2015 coming up on Saturday, we hope you're as excited as us to get started!  Along with practice times, note team meetings on Thursday in respective teams' locker room.  Also, make sure you show up for practice appropriately dressed for the weather conditions.  Lastly for definition sake, understand that VO2max work is typically at current 3k pace or slightly faster, which also could be written as vVO2max.

monday (on your own)
dynamic wu
+ light aerobic running or OFF
+ 6-8 x technique strides on grass

tuesday (3:30 PM)
800j + mcmillan wu
+ VO2max work on track: 800 + 1000 + 1200 + 1000 + 800 + 600
@ ~3k pace, r= equal time recovery
(800m: 10-12 x 350, r= ~equal time recovery)
+ general strength circuit

wednesday (3:30 PM)
400j + dynamic foot drill wu
+ aerobic running
+ hurdle mobility
+ barefoot strides on grass
+ foot drills in sand & balance exercises+ hip circuit

thursday (3:30 PM)
*team meetings (w @ 3:10pm / m @ tbd)
800j + dynamic wu
+ light aerobic running
+ 2-3 x 80 fast striding
+ 6-8 x ramp hill fast; w/ walk recovery
+ work on A march
+ mcmillan core

friday (3:30 PM)
800j + mcmillan wu
THOSE COMPETING:
+ light aerobic running
+ 2-3 x 200 @ race pace
THOSE NOT COMPETING:
+ 1600's on track @ ~88%, r= 3' (jog 400m), w= 4-5 / m= 5-6
(800m: 3x200 +2x300 + 400 + 2x300 + 3x200, r= 90" + 8' rec + 600 fast)
+ general strength circuit

saturday
THOSE COMPETING:
travel to Clemson in AM, shake-out upon arrival
+ competition
THOSE NOT COMPETING:
(on your own)
aerobic running
+ stretching

sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery strategies in training room

holiday break III

*TEXT COACH YOUR MILEAGE FOR LAST WEEK

Last week of the break and we're looking forward to having everyone back at practice soon!  Hopefully you've had a great few weeks of rest and recuperation from school, are refreshed, and are ready to take on the new year and new season!  Regarding the workouts, make sure you ask if you have any questions or are unsure about anything.  For the Friday 1600's, let's try to be more aggressive after the first two, it's fine if you don't get the full number of repeats in.  If you have times from previous workouts that you haven't sent us, please feel free to do so.  It will help us determine everyone's fitness as the racing season quickly approaches.  And as always, make sure you complete the full day's training each day...that includes warm-up, strides, strength work, recovery, etc...

Happy New Year!

monday

dynamic wu

+ light aerobic running or OFF

+ 6-8 x technique strides on grass

tuesday

800j + mcmillan wu

+ fartlek of 3 sets of 1' + 2' + 3' @ faster than 85%, r= equal time

(800m: 12 x 300, r= ~equal time recovery)

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & balance exercises

+ hip circuit

thursday

800j + dynamic wu

+ light aerobic running

+ 8-10 x 80-100m fast striding or 6-8 x short hill fast; w/ walk recovery

+ work on A march

+ mcmillan core

friday

800j + mcmillan wu

+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 4-5 / m= 5-6

(if no track, fartlek of 4-6 x 6' @ 85%, r=3')

(800m: 3-4 x 1600 @ ~85%, r= 3'-jog 400m)

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

holiday break II

*TEXT COACH YOUR MILEAGE FOR LAST WEEK

Solid week ahead with two good workouts appropriate for this point in the season, let's make them good! Forward your coaches info on how the workouts go. If you're not sure about anything, text your coaches!  Again, make sure you complete the full day's training...that includes warm-up, strides, strength work, recovery, etc...

Merry Christmas!

monday
dynamic wu
+ light aerobic running or OFF
+ 6-8 x technique strides on grass

tuesday
800j + mcmillan wu
+ 80% strong aerobic running, w= 7-8 mi / m= 9 mi
(800m: 18-20 x 200, r= ~equal time recovery)
+ general strength circuit

wednesday
400j + dynamic foot drill wu
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand & balance exercises
+ hip circuit

thursday
800j + dynamic wu
+ light aerobic running
+ 8-10 x 80-100m fast striding or 6-8 x short hill fast; w/ walk recovery
+ work on A march
+ mcmillan core

friday
800j + mcmillan wu
+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 4-5 / m= 5-6
(if no track, fartlek of 4-6 x 6' @ 85%, r=3')
(800m: 3-4 x 1600 @ ~85%, r= 3'-jog 400m)
+ general strength circuit

saturday
aerobic running
+ stretching

sunday
long aerobic running
+ cool-down exercises
+ recovery strategies

holiday break v.2014

*TEXT COACH YOUR MILEAGE FOR LAST WEEK

Let's use this week as a bit of a recovery from exams.  Try to catch up on sleep and don't make too much of Tuesday's workout - aerobic speed fartlek.  Just go for a run to get your mileage in and once warmed up, every three or four minutes put in a fast thirty seconds.  Later in the week, see how you're feeling and decide on either the fartlek or the workout for Friday.  If you're not sure about anything, text your coaches!  Lastly, make sure you complete the full day's training...that includes warm-up, strides, strength work, recovery, etc...

monday

dynamic wu

+ light aerobic running or OFF

+ 6-8 x technique strides on grass

tuesday

800j + mcmillan wu

+ aerobic speed fartlek

(distance run to get in mileage, every 3-4 minutes put in a fast 30")

+ general strength circuit

wednesday
400j + dynamic foot drill wu
+ aerobic running
+ barefoot strides on grass
+ foot drills in sand & balance exercises
+ hip circuit

thursday

800j + dynamic wu

+ light aerobic running

+ 8-10 x 80-100m fast striding or 6-8 x short hill fast; w/ walk recovery
+ work on A march

+ mcmillan core

friday

800j + mcmillan wu

+ fartlek = 5' + 4' + 3' + 2' + 1' @ 85%

with equal time recovery at 65-70%

OR

+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 4-5 / m= 5-6

(800m - 15 x 250m, r= ~equal time recovery)

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies

finals week

***Note practice times of 3:00 PM for Tue-Thu, and 8:00 AM on Fri.

For those who have a final exam conflict on Tuesday afternoon, there will be an alternate Tuesday time of 8:00 AM.  For any that have a conflict on Tuesday with both times, you should switch Tue and Wed, doing your workout on Wed.  If you have a conflict on Thursday afternoon, you should do that day's training on your own when it best suits your schedule.  If you have a conflict on Friday morning, you should do the workout on your own later on Friday, or even on Saturday would be ok.  Also, note that this week will be the last week with a scheduled day off.  Going forward we will be on normal schedule.

Lastly, good luck on your exams!

monday (on your own)
***all should run, even if you normally take Monday's off

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (3:00 PM)

800j + mcmillan wu

+ strong aerobic running @ 80% on lake loop, w= 7-8 / m= 9

(800m - on track, 15 x 250m, r= 1')

+ general strength circuit

wednesday
OFF

thursday (3:00 PM)

800j + dynamic wu & speed ladder

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes

+ 6 x fast striding on 40m ramp, r= walk down

+ mcmillan core or hip circuit

friday (8:00 AM)

800j + mcmillan wu

+ 5 x 1600 on track @ ~85%, r= 3' (jog 400m)

(800m - 3-4 x 1600)
(alternate workout if on own: 5' + 4' + 3' + 2' + 1' @ 85%
with equal time recovery at 65-70%)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

dead week

*TEXT LAST WEEK'S MILEAGE TO COACH

monday (on your own)
***all should run, even if you normally take Monday's off

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass

tuesday (6:00 AM)

800j + mcmillan wu

+ strong aerobic running on lake loop, w= 6-7 / m= 8-9

(those who raced regional - easy aerobic running)

(800m - on track, 12 x 250m, r= 1')

+ general strength circuit

wednesday

OFF

thursday

800j + dynamic wu & speed ladder

+ light aerobic running

+ 2-3 x 80m fast striding on grass in spikes

+ 6 x fast striding on 40m ramp, r= walk down

+ mcmillan core or hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ 4-5 x 1600 on track @ ~85%, r= 3' (jog 400m)
(800m - 3-4 x 1600)

+ general strength circuit

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw or River

+ cool-down exercises

+ recovery at training room