indoor championships v.2018

Distance Medley Relays:
monday (3:45 PM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
tuesday (3:30 PM) - OFF or light run
wednesday - travel to Clemson (1:00 PM), light running + 2-3 x 200 @ RP
thursday - shake-out in morning, DMR in PM
friday - shake-out in morning, 800 or Mile qualifying, 5k final in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - light running on own

800m, Mile, 5000m - not on DMRs:
monday - off or light aerobic running on own
tuesday (3:30 PM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - travel to Clemson (1:00 PM), OFF or light run
thursday - in early AM, light aerobic running + 2-3 x 200 @ RP
friday - shake-out in AM, Mile or 800 qualifying or 5000 in PM
saturday - shake-out in morning, 800 or Mile or 3k final in PM
sunday - light running on own

3000m:
monday - off or light aerobic running on own
tuesday (3:30 PM) - 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
wednesday - travel to Clemson (1:00 PM), light aerobic running
thursday - OFF or light run
friday - light aerobic running + 2-3 x 200 @ RP
saturday - shake-out in AM, 3000 in PM
sunday - light running on own

those not traveling:
monday - off or light aerobic running on own
tuesday (3:30 PM) - 5 x 400 OR 5 x 1600 @ CV pace, r= 3' + 1 x 300
wednesday - on own, aerobic running
thursday - on own, 6 x ramp sprint + light aerobic running
friday - on own, 2-3 x 8x200 @ VO2max, r= ratio of 1:1 (JOG 100)/ R= 2'
saturday - on own, aerobic running + stretching
sunday - on own, long aerobic running + recovery

dreamin' bout being a big star

Just a young gun with a quick fuse
I was uptight, wanna let loose
I was dreaming of bigger things
And wanna leave my old life behind
Not a yes-sir, not a follower
Fit the box, fit the mold
Have a seat in the foyer, take a number
I was lightning before the thunder...

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 (3:30 PM)

800j + mcmillan wu

+ 4 x 4 x 400 @ AE Power pace, r= work to rest ratio of 1:0.5 / R= 2'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC hurdle work)

+ aerobic running

+ hurdle drills

+ 4-6 x sled pull technique strides

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 80m fast striding on Cherry St hill w/ walk down rec
+ light aerobic running
+ hip circuit

friday (time in PM - tbd)
800j + mcmillan wu
+ women & mMD: 3 x 200 + 2 x 300 + 400 + 2 x 300 x 3 x 200,
@ AnAe E pace, r= 90" + 10 min rec + 1 x 600 fast
+ menLD: workout - tbd
+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

music city motoring

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 (3:30 PM, on track)

800j + mcmillan wu

women + mMD: 5 x 400 cut-downs to AnAe Power, r= 5' + 1 x 1600 Tempo
mLD: 4-6 x 1500 @ CV, r= 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC hurdle work)

+ aerobic running

+ hurdle drills

+ 4-6 x sled pull technique strides

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
(those competing in 5k on Fri, no fast-striding uphill, 2-3 x 200 @ RP)
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 4-6 x 100 @ RP
(some will compete in 5k in evening)
those not traveling (6:45AM):
800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT MUSIC CITY INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

gig 'em in college station

Reminder - team meetings Wednesday this week, women @ 3:10 PM and men @ 3:15 PM

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 (3:30 PM)

800j + mcmillan wu

+ 8 x 600 @ AE Power pace (cinder loop), r= work to rest ratio of 1:0.5
+ 2-4 x 200 @ ~mile pace, r= 200j
(800 group on track, 6 x 300 @ AnAe P, r= 4' + 1 x 1600 @ Threshold)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC hurdle work)

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday
those traveling to texas a&m:
travel to college station in AM
+ light aerobic running & strides in PM
those not traveling (3:30 PM)
800j + dynamic wu
+ 6 x 40m fast striding on ramp w/ walk down recovery
+ light aerobic running
+ hip circuit

friday
those traveling to texas a&m:
shake-out & COMPETITION for dmr & 5000m
+ light aerobic running + 2-3 x 200 @ RP for those not competing
those not traveling (time-tbd):
800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday
those competing at texas a&m:
AM shake-out, time-tbd
+ COMPETITION
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

to tiger town

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 (3:30 PM)

800j + mcmillan wu

+ 1000's on cinder loop @ CV, r= 60" + 2-4 x 200, r= 200j
w= 6 / m= 8-10  (location - tbd)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC hurdle work)

+ aerobic running
+ hurdle drills
+ sled pull strides for technique

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 40 fast striding on ramp, r= walk down rec
+ light aerobic running
+ hip circuit

friday
those traveling and competing on Fri (5k & Mile):
light shake-out in morning on own
+ travel to Clemson in late AM
+ CLEMSON BOB POLLOCK INV
those traveling but not competing Fri (800 & 3k):
light aerobic running in morning on own
+ travel to Clemson in late AM
+ light aerobic running + 2-3 x 200 @ RP
those not traveling (time - tbd):
800j + mcmillan wu
+ workouts - tbd
+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
+ CLEMSON BOB POLLOCK INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

nashville again

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 (3:30 PM)

800j + mcmillan wu

+ 12 x 400 @ AE Power pace (cinder loop), r= work to rest ratio of 1:0.5

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC hurdle work)

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 2-3 x 200 @ RP
(some will compete in 5k in evening)
those not traveling (6:00AM):
800j + mcmillan wu
+ workout - tbd
+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

nashville bound

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 (3:30 PM)

800j + mcmillan wu

+ 1000's @ CV, r= 60" + 8 x 100-170m acc w/ walk rec
w= 6 / m= 8-10  (location - tbd)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC hurdle work)

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60 + 2-3 x 80
+ light aerobic running
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 2-3 x 200 @ RP
(some will compete in DMR in evening)
those not traveling (6:45AM):
800j + mcmillan wu
+ 2-3 x 8 x 200 @ VO2max, r= 100j / R= 400j
+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT COMMODORE INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room