grind then shine

#WATT
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 / 6:45 AM / 3:30 PM)

800j + mcmillan wu

+ mLD & m3kSC & some wLD - AM workout
Threshold running (w= 20' / m= 4 mi) + 1600j + 4 x 300 cut-downs
+ mMD & most women - PM workout
Kosmin Test (2 x 1' OR 4 x 1') + 1600-3200j + 6 x 200 cut-downs

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 80m fast-striding on Cherry St hill
(800m: 2 x 120 + 2 x 150 + 1 x 300, r= 6')
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday
those not competing:
AM workout - 7 x 800 @ AE Power, r= ratio of 1.0:0.5
+ strength & conditioning

those competing at Athens:
AM shake-out, time - tbd
depart for Athens, time - tbd
1:00 PM - 1500m

saturday
those not competing:

aerobic running on your own

+ stretching & mobility
those competing at Athens:
AM shake-out, time - tbd
depart for Athens, time - tbd
2:20 PM - 800m

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies
#WATT

coast to coast

#WATT
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

+ m&w3kSC, LD: Oregon Drill in Brock
+ m&w800, MD: workout - tbd

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit
FL Relays 5k - light aerobic running + 2-3 x 200 @ RP
West Coast group - on own in AM, travel in PM

thursday
those not traveling:
800j + dynamic wu
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
+ hip circuit
+ foot arch strengthening
FL Relays:
racing Friday - on own in AM, light aerobic running + 2-3 x 200 @ RP
racing 5k - shake-out on own in AM, travel in PM, race in evening
West Coast group:  light aerobic running + 2-3 x 200 @ RP

friday
those not traveling:
(on your own) workout - tbd
+ strength & conditioning
those competing:
AM shake-out, time - tbd
FL Relays
800m, 1500m, 3000SC
West Coast Group
3000SC, 5000m

saturday
those not competing:

aerobic running on your own

+ stretching & mobility
those competing at FL Relays:
AM shake-out, time - tbd
4 x 800 and/or DMR

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies
#WATT

SB18

#WATT
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 (8:00 AM - m3kSC / 8:30 AM - w3kSC / 9:00 AM - all others)

800j + mcmillan wu

+ m3kSC & w3kSC:
5 x 800 (2nd lap w/ hur on #1,3,5 @ 3kSC pace, r= 3' + 1 x 1000 @ AE Power
+ mMD & women: 4 x 1k @ CV, r= 1' + 800j + 4 x 400 @ AnAe E, r= 2'
+ mLD: 6-8 @ 1600 @ slow Threshold, r= 1' + 4 x 200 @ AnAe E, r= 200j
+ w800: 2 x 1000 @ CV + 2 x 400 @ AnAe E + 4 x 200 @ AnAe P, r= 2' / R= 4'

+ strength & conditioning

wednesday (9:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit
(12:00 PM: depart for Tallahassee)

thursday (8:00 AM)
800j + dynamic wu
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing Fri (on own):
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
(all) + hip circuit
(all) + foot arch strengthening

friday
those competing:
AM shake-out, time - tbd
FSU RELAYS
800m, 1500m
+ either 5000m @ ~Threshold or 4 x 400m
those not competing (on own):
800j + mcmillan wu

+ 9 x 400 @ AnAe E, r= 3' (3 @ faster + 3 @ slower + 3 @ faster)
OR 14-16k @ Tempo on park 2k lake loop

+ strength & conditioning

saturday
travel to atlanta

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room
#WATT

outdoor season begins

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

+ (w= 8 x 600 / m= 7 x 700 @ AE Power) + 2 x 400 @ AnAe E, r= 1'
those racing Fri 5k & some MD:
+ 9 x 400, r= 3' @ AnAe E (3 faster + 3 at + 3 faster) + 1600-3200 @ Tempo
800 group:
+ 4 x 100 @ speed + 3-4 x 350 @ AnAe P, r= 3' + 4 x 100 "A" run

+ strength & conditioning

wednesday (3:30 PM)

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

+ aerobic running

+ hurdle drills

+ 4-6 x sled pull technique strides

+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing Fri:
+ sprint development - tbd
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday
those competing in 5000m:
AM shake-out, time - tbd
YELLOW JACKET INV - 5000m
those competing Sat (time - tbd):
800j + dynamic wu
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing (6:45 AM):
800j + mcmillan wu

workout - tbd

+ strength & conditioning

saturday
those competing:
AM shake-out, time - tbd
YELLOW JACKET 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
#WATT

indoor nationals and transition to outdoors

With NCAA Indoors this weekend, the recommendation is after Tuesday's workout, the remainder of the week should be just aerobic running to get the mileage in on your own.  If you feel you need to workout on Friday, recommendations for middle and long distance are listed.  However, you may also design and execute a workout of your choosing.  Schedule for NCAAs will be communicated separately.

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

+ 1600's @ slow end of Threshold pace, r= 1'
+ 2 x 300 @ AnAe Power pace, r= 300j
(some mid-D - 6 x 300 @ AnAe Power, r= 5') + 1-2 mi @ Tempo)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if hurdles available

+ 4-6 x strides on grass

+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 6-8 x 40m fast striding on ramp w/ walk down recovery
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday (on your own)
800j + mcmillan wu

RECOMMENDED: aerobic running + strides

IF WORKOUT, RECOMMEND:
2-3 sets of 8 x 200 @ vVO2max (~3k pace), r= ratio of 1:1 / R= 2'
OR 14-16k on 2k road lake loop @ Tempo pace
OR - workout of your choice

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

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 (3:30 PM)

800j + mcmillan wu

+ 10 x 500 @ AE Power pace, r= work to rest ratio of 1:0.5
+ 1200j + 2 x 400 @ ~goal mile pace, r= 1'

+ 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
+ sprint development - tbd
+ light aerobic running
+ hip circuit

friday (6:45 AM)
800j + mcmillan wu
+ 9 x 400 @ AnAe E pace, r= 3'
(#1-3 & 6-9 @ faster end of range, #4-6 @ slower end)
+ 1.5-3 miles @ Tempo
+ 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

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