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

week of Sep 7-13

monday
(8:00 AM - mandatory for cross country roster only)
light aerobic recovery + drills

tuesday
(6:15 AM for all)
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 - S&C at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic conditioning

friday
(6:15 AM)
interval running on grass at park
w= 5 x 1000m @ 5k pace, r= 3'
m= 6 x 1000m @ 5k pace, r= 2.5'

(3:30 PM - S&C @ Wardlaw)

saturday
aerobic recovery on own

sunday
long aerobic conditioning on own

week of Aug 31 - Sep 6

monday
light aerobic recovery + drills

tuesday
(6:15 AM for all)
steady state running on park lake loop
w= 6 miles w/ 2 mile cut-downs to 10k pace
m= 8 miles w/ 2 mile cut-downs to 10k pace

(5:30 PM - S&C at Wardlaw)

wednesday
aerobic recovery + technique work with spikes

thursday
aerobic recovery/conditioning + light circuit workout at track

friday
(6:15 AM for those not racing)
fartlek running on grass at park
w= 3 x 1' + 3 x 5' + 1 x 3'
m= 3 x 1' + 4 x 5' + 1 x 3'

(TBA - depart for Athens for those racing)
GT v. UGA dual meet
w= 5k / m= 5 miles

saturday
aerobic recovery

sunday
long aerobic conditioning on own

Lastly, a quote by George Washington from a book I started reading on Friday:

"Discipline is the soul of an army. It makes small numbers formidable, procures success to the weak, and esteem to all"

week of August 24-30

monday
light aerobic recovery

tuesday
6:15AM for all - fartlek on grass at park; 5', 4', 3', 2', 1'
5:30PM - strength & conditioning at Wardlaw

wednesday
aerobic recovery

thursday
aerobic conditioning

friday
6:15AM for all - 85-88% tempo run on track, w= 3.5 mi / m= 4 mi
TBA - strength & conditioning

saturday
TBA - aerobic recovery

sunday
aerobic conditioning - long run on own

note about extra credit/supplemental running: on your own, you can continue to add light supplemental running - up to 1hr 15' total each week.

first week of practice

It's finally here! Hopefully all are getting settled in and taking care of the many things demanding your attention. In the shuffle, do your best to make sure you getting the right amount of sleep. Also, pay close attention to the list of important dates you received! The big ones though are:

Sunday - physicals
Monday - NCAA Compliance meeting
Tuesday - team meeting
Wednesday - first official practice!

All of you should have received the new calculator to be used at least through September, so make sure as you begin the new week on Monday that you are using the correct calculator for your daily miles. The pattern for this week is:

Monday- light aerobic running
Tuesday- free-form fartlek (short & fast segments for all men & women)
Wednesday- aerobic running
Thursday- medium long aerobic running
Friday- aerobic running
Saturday- threshold running (cut-down run)
Sunday- long aerobic running
(EDIT: EC for this week is 2 x 15' + 2 x 30')

Moving forward, you should note that the new calculator included a new weekly pattern for race weeks and non-race weeks. For race weeks, Tue & Sat are the hardest days, with a long run on Sun; for non-race weeks, Tue & Fri are the hardest days, with a long run on Sunday. Monday will be your lightest day each week.

Lastly, Tue & Fri will vary from week to week as to which is fartlek/interval oriented and which is tempo/threshold oriented.

See you very soon!