consolidation week

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ steady state running on park 2000m lake loop,
women = 8000m / men = 12,000-14,000m

+ strength & conditioning
OR 3000m trial in evening, time - tbd (~7:00 PM)

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60m fast striding in spikes w/ walk back recovery
+ light aerobic running
+ hip circuit

friday
those competing:
light aerobic running in AM, time - tbd
+ strides on grass in spikes
those not traveling (6:00 AM):

800j + mcmillan wu

+ 10-12 x 400 @ 5k pace, r= 200j

+ strength & conditioning

saturday
those competing:
travel to Oxford, AL
COMPETITION, m= 8k / w= 5k
those not traveling (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

GRIAK

Big week with a great test at the Roy Griak Inv.  Make sure you're managing your mileage well and hitting your planned weekly total.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ on park cinder loop:
women = 800 @ 95%, r= 2' + 4 x 1.5 loops @ 90%, r= 2.5'
men = 6 x 1.75 loops @ 88%, r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on own in AM, i.e. before noon)
800j + dynamic wu
+ 5 x 40m ramp sprints w/ walk down recovery
+ light aerobic running
+ hip circuit
(those traveling, depart campus at 2:30 PM for airport)

friday
those traveling:
light aerobic running in AM, time - tbd
+ light running on xc course in PM, time - tbd
those not traveling (3:30 PM):

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those traveling:
shake-out in AM
COMPETITION, m= 8k / w= 6k
those not traveling (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

more work

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ lactate shuttle work on road hill & cinder loop
(w= 3.5 loops of 1000m road hill & cinder + ~885m cinder loop)
(m= 5.5 loops of 1000m road hill & cinder + ~885m cinder loop)
*1000m road hill & cinder @ > AT / ~885m cinder loop @ ~80%

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 4 x 60m fast striding in spikes

+ light aerobic running
+ work on A march
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ workout on track - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

back to work

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ lactate shuttle work on track
(w= 4 x 800 @ faster than AT + 800 @ ~80%)
(m= 4 x 1000 @ faster than AT + 1000 @ ~80%)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills
(3000SC hurdle work)

+ barefoot strides on grass

+ foot drills in sand
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 5 x 60m fast striding in spikes

+ light aerobic running
+ work on A march
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ hill workout at park

+ strength & conditioning

saturday (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

Something to share as you begin to manage academics and athletics and everything else, and commit to sleep, nutrition, etc...

"And every day, the world will drag you by the hand, yelling, 'This is important! And this is important! You need to worry about this! And this! And this!'

And each day, it's up to you to yank your hand back, put it on your heart and say, 'No. This is what's important."    - Iain Thomas

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ (park 2k lake loop)
women = 1k @ 90% + 4k @ 85% + 1k @ 90%
men = 3 x 5k @ 80%, r= 1'30"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 4 x 80m fast striding on grass in spikes
+ 4 x 40m ramp sprints 

+ light aerobic running
+ work on A march
+ hip circuit

friday
those competing:
light aerobic running on your own in AM
+ travel to Athens @ 3:30 PM, short & light run on xc course
those not competing (7:00 AM)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those competing:
shake-out in early AM
COMPETITION, m= 8k @ 8:00 AM / w= 5k @ 8:45 AM
those not competing (on your own)

aerobic running

+ stretching

sunday (OPTIONAL)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery strategies in training room

here we go with 2016-17

Ready, set, go...2016-2017 starts with week one!  Make sure you're on time and ready to go for practice each day.  We'll try to get an idea of where everyone is at on Tuesday morning, cutting down by 10 seconds each mile...the women will start at 6:45 pace and the men will start at 6:00 pace.  Don't forget to get the majority of mileage in on Wed and Thu in the morning on your own.  If you're not able to do this for some reason, communicate that with your coaches.  And on Friday we will run 400's with some uphill at 6k and 10k goal pace on the grass at the park with equal rest.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM)

800j + mcmillan wu

+ cut-down run on park lake loop; w= 5 mi / m= 7 mi

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6-8 x 80m fast striding in spikes

+ light aerobic running
+ work on A march
+ hip circuit

friday (6:00 AM)

800j + mcmillan wu

+ 10-12 x 400m uphills on grass @ GP, r= 1:1

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room

new phase and back to school v.2016

A lot going this week, but make sure you get the medical paperwork and the compliance forms done before Thursday of this week.  The medical forms should be completed and emailed in and the compliance forms are done online.  If you are unsure about anything, text or call one of your coaches asap.

We will have our compliance meeting on Friday at 3:30 PM ... the location is still not set so look for notification later this week.  After the compliance meeting we will have our start of the year team meeting, then dinner to follow.

Physicals will be on Sunday morning, you should have received notification about where and when you need to report.  If not, find out!  Freshmen have an athletic academic orientation on Sunday afternoon.

Plan on doing your long run on Saturday.  Just switch the mileage for Saturday and Sunday.  Count your weekly mileage with what you actually run on each day, so this week will be higher than scheduled due to the long run being on Saturday.

The aerobic long specificity phase starts this week, meaning efforts will begin to get longer and recovery will get shorter later in the phase.  For this week, just a couple of good, strong aerobic efforts.

Lastly, make sure you reach out if you have any questions!

Workouts for this week:

Tue: 3-5 x 5' @ about 80-85% with equal time recovery at about 65%
Fri: 5' + 4' + 3' + 2' + 1' @ about 85% with equal time recovery at about 65%