1) still considering Tue workout, possibly could add a short, fairly fast effort (i.e. 600m) prior to 20' AT run. 2) those traveling to meet will run the course upon arrival in Spartanburg; if you need additional mileage on Friday you should plan to do that on your own Friday morning. C) for October we will use the Sunday's of Oct 5 and Oct 19 for optional practices, you can miss one but not both. 4) we will set the departure time for Friday, but know that it will most likely be just after lunch and not before.
monday (on your own)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday (6:00 AM)
800j, mcmillan wu
+ 20' of AT (anaerobic threshold) running @ track
w= 3.0-3.5 miles / m= 3.75-4.0 miles
+ 6 x 300 cut-downs from race pace, r= 60"
+ general strength circuit
wednesday
400j + dynamic foot drill wu
+ aerobic running
+ hurdle walkovers
+ barefoot strides on grass
+ foot drills in sand & balance exercises
thursday
800j + dynamic wu & speed ladder
+ light aerobic running
+ 4 x 200 @ mile pace, r= 200 walk-jog
+ hip work and/or mcmillan core
friday
800j + mcmillan wu
(those racing)
*travel to Spartanburg, depart @ 1:00 PM, dressed to run
+ light aerobic running on course upon arrival
+ 3 x 100m starts on course in spikes
(those not racing - 6:30 AM)
+ workout tbd
+ general strength circuit
saturday
COMPETITION, w5k @ 9:00 AM / m8k @ 9:30 AM
+ general strength
(those not racing, on your own)
aerobic running
+ stretching
sunday (time - tbd)
long aerobic running at Kennesaw or River
+ cool-down exercises
+ recovery at training room
