For those who have a final exam conflict on Tuesday afternoon, there will be an alternate Tuesday time of 8:00 AM. For any that have a conflict on Tuesday with both times, you should switch Tue and Wed, doing your workout on Wed. If you have a conflict on Thursday afternoon, you should do that day's training on your own when it best suits your schedule. If you have a conflict on Friday morning, you should do the workout on your own later on Friday, or even on Saturday would be ok. Also, note that this week will be the last week with a scheduled day off. Going forward we will be on normal schedule.
Lastly, good luck on your exams!
monday (on your own)
***all should run, even if you normally take Monday's off
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
tuesday (3:00 PM)
800j + mcmillan wu
+ strong aerobic running @ 80% on lake loop, w= 7-8 / m= 9
(800m - on track, 15 x 250m, r= 1')
+ general strength circuit
wednesday
OFF
OFF
thursday (3:00 PM)
800j + dynamic wu & speed ladder
+ light aerobic running
+ 2-3 x 80m fast striding on grass in spikes
+ 6 x fast striding on 40m ramp, r= walk down
+ mcmillan core or hip circuit
friday (8:00 AM)
800j + mcmillan wu
+ 5 x 1600 on track @ ~85%, r= 3' (jog 400m)
(800m - 3-4 x 1600)
(alternate workout if on own: 5' + 4' + 3' + 2' + 1' @ 85%
with equal time recovery at 65-70%)
(alternate workout if on own: 5' + 4' + 3' + 2' + 1' @ 85%
with equal time recovery at 65-70%)
+ general strength circuit
saturday (on your own)
aerobic running
+ stretching
sunday (on your own)
long aerobic running
+ cool-down exercises
+ recovery strategies
