I-20 West

Back on I-20 heading west...good opportunities ahead.  We'll take as many as we can to compete on Friday.  Some will travel on Thursday, leaving mid-afternoon.  Others will travel Friday morning.  Those not traveling will have early morning practice on Friday.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday (on track)

800j, mcmillan wu

+ 20' AT run + 4 x 110m fast on Cherry St hill, r= jog down

(MD: 10' AT + 10' easy + 6 x 300m @ ~105% of 800m RP

(800m: w/ middle-distance group)

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

those traveling:

aerobic running on own in AM

+ travel to travel to Birmingham, shake-out upon + 2-3 x 200

those not traveling, 3:30 PM:

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass + 6 x ramp sprints
OR if competing on Friday, light aerobic running + 2-3 x 200

+ mcmillan core or hip circuit

friday

those competing:

shake-out in AM, competition in PM

those not traveling, 6:00 AM

800j, mcmillan wu

+ workout on track - tbd

+ general strength circuit

saturday

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

blacksburg bound

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday (on track)

800j, mcmillan wu

+ 20' AT run + 3 x 150 fast w/ 50 recovery

(middle-distance: 10' AT + 10' easy + 6-8 x 400

@ 110% of vVO2max, r= ratio of 3:1)

(800m: w/ middle-distance group)

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

those traveling:

aerobic running on own in AM

+ travel to Blacksburg, shake-out upon arrival

those not traveling, 3:30 PM:

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass + 6 x ramp sprints

+ mcmillan core or hip circuit

friday

those competing:

shake-out in AM, competition in PM

those not traveling, 3:30 PM:

800j, mcmillan wu

+ workout on track - tbd

+ general strength circuit

saturday

those competing:

shake-out in AM, competition in PM

those not traveling:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

back to work

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday

800j, mcmillan wu

+ 11-12 x 1000m @ 1/2 marathon pace, r= 45"
*middle-distance w/ 800m group

(800m: 12 x 300m @ vVO2max, r= equal time recovery)

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80m fast striding on grass
+ 6 x 40m ramp sprints w/ walk-down recovery

+ mcmillan core or hip circuit

friday

800j, mcmillan wu

+ 4-6 x 1600m @ 88%, r= 3'
(middle-distance: 800+1000+1200+1000+1000+600, r= equal time)
(800m: 6-8 x 300m @ ~110% of race pace)

+ general strength circuit

saturday (on your own)

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

music city 2015

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides

tuesday (on track)

800j, mcmillan wu

+ 24-32' of anaerobic threshold intervals:

w= 1000's, r= 1' / m= 1200's, r= 1'

(800m: 3x400 + 4x300 + 4x200, r= 90", R= 4' + 1x350)

+ general strength circuit

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu

+ light aerobic running

+ 3 x 80m fast striding on grass in spikes + 4 x 120 on track (40-40-40)

(800m: 8 x 200 cut-downs OR 4-5 x 300)

+ mcmillan core or hip circuit

friday (those not competing, 6:00 AM)

800j, mcmillan wu

+ workout on track - tbd

+ general strength circuit

(those competing)

travel to Nashville

light aerobic running

+ 2-3 x 200 @ race pace

+ COMPETITION in DMR, 5000m

saturday (those not competing)

aerobic running on your own

+ stretching

(those competing)

shake-out run in AM

COMPETITION in 800m, Mile, 3000m, 4x400m

+ general strength circuit

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery at training room

birmingham crossplex...home of the 2016 ncaa's

The plan for Tuesday is everyone will be on the cinder loop.  Depending on how much rain we get the next two days, possibly will move workout to track.  Also, a note about this weekend...some will travel to Birmingham on Friday, some will travel over on Saturday.  Events at B'ham are the 800m, Mile, 3000m; there is no 5000m.

monday (on your own)

dynamic wu

+ light aerobic running or OFF

+ 6-8 x technique strides on grass

tuesday

800j + mcmillan wu
on cinder loop:
+ aerobic fartlek on cinder loop: 4x90sec + 4x60sec + 4x30sec + 4x15sec

('hard' efforts @ ~10k pace, 'easy' @ ~ marathon pace)
(800m: 10 x 400, r= ~equal time recovery)

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ hurdle mobility

+ barefoot strides on grass

+ foot drills in sand & balance exercises+ hip circuit

thursday

*team meetings @ 3:10pm in locker rooms

800j + dynamic wu

+ light aerobic running

+ 2-3 x 80 fast striding

+ 6 x 40m ramp sprints; w/ walk recovery

(800m: no sprints, 8 x 200 cut-downs, r= 2')
+ med ball throws

+ work on A march

+ mcmillan core

friday

800j + mcmillan wu

THOSE COMPETING:

+ light aerobic running

+ 2-3 x 200 @ race pace

THOSE NOT COMPETING:

+ 1600's on track @ ~88%, r= 3' (jog 400m), w= 4-5 / m= 5-6

+ general strength circuit

saturday

THOSE COMPETING:

travel to Birmingham in late AM, shake-out upon arrival

+ competition

THOSE NOT COMPETING:

(on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at Kennesaw

+ cool-down exercises

+ recovery strategies in training room

off to the races

***note: practice time for spring semester each day is at 3:30 PM, unless otherwise noted.  Once we get going, possibly we will look at some adjustments for groups to go a little earlier, depending upon class schedules.

Welcome back!  With the first competition for 2015 coming up on Saturday, we hope you're as excited as us to get started!  Along with practice times, note team meetings on Thursday in respective teams' locker room.  Also, make sure you show up for practice appropriately dressed for the weather conditions.  Lastly for definition sake, understand that VO2max work is typically at current 3k pace or slightly faster, which also could be written as vVO2max.

monday (on your own)
dynamic wu
+ light aerobic running or OFF
+ 6-8 x technique strides on grass

tuesday (3:30 PM)
800j + mcmillan wu
+ VO2max work on track: 800 + 1000 + 1200 + 1000 + 800 + 600
@ ~3k pace, r= equal time recovery
(800m: 10-12 x 350, r= ~equal time recovery)
+ general strength circuit

wednesday (3:30 PM)
400j + dynamic foot drill wu
+ aerobic running
+ hurdle mobility
+ barefoot strides on grass
+ foot drills in sand & balance exercises+ hip circuit

thursday (3:30 PM)
*team meetings (w @ 3:10pm / m @ tbd)
800j + dynamic wu
+ light aerobic running
+ 2-3 x 80 fast striding
+ 6-8 x ramp hill fast; w/ walk recovery
+ work on A march
+ mcmillan core

friday (3:30 PM)
800j + mcmillan wu
THOSE COMPETING:
+ light aerobic running
+ 2-3 x 200 @ race pace
THOSE NOT COMPETING:
+ 1600's on track @ ~88%, r= 3' (jog 400m), w= 4-5 / m= 5-6
(800m: 3x200 +2x300 + 400 + 2x300 + 3x200, r= 90" + 8' rec + 600 fast)
+ general strength circuit

saturday
THOSE COMPETING:
travel to Clemson in AM, shake-out upon arrival
+ competition
THOSE NOT COMPETING:
(on your own)
aerobic running
+ stretching

sunday (time - tbd)
long aerobic running at Kennesaw
+ cool-down exercises
+ recovery strategies in training room

holiday break III

*TEXT COACH YOUR MILEAGE FOR LAST WEEK

Last week of the break and we're looking forward to having everyone back at practice soon!  Hopefully you've had a great few weeks of rest and recuperation from school, are refreshed, and are ready to take on the new year and new season!  Regarding the workouts, make sure you ask if you have any questions or are unsure about anything.  For the Friday 1600's, let's try to be more aggressive after the first two, it's fine if you don't get the full number of repeats in.  If you have times from previous workouts that you haven't sent us, please feel free to do so.  It will help us determine everyone's fitness as the racing season quickly approaches.  And as always, make sure you complete the full day's training each day...that includes warm-up, strides, strength work, recovery, etc...

Happy New Year!

monday

dynamic wu

+ light aerobic running or OFF

+ 6-8 x technique strides on grass

tuesday

800j + mcmillan wu

+ fartlek of 3 sets of 1' + 2' + 3' @ faster than 85%, r= equal time

(800m: 12 x 300, r= ~equal time recovery)

+ general strength circuit

wednesday

400j + dynamic foot drill wu

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & balance exercises

+ hip circuit

thursday

800j + dynamic wu

+ light aerobic running

+ 8-10 x 80-100m fast striding or 6-8 x short hill fast; w/ walk recovery

+ work on A march

+ mcmillan core

friday

800j + mcmillan wu

+ 1600's on track @ ~85%, r= 3' (jog 400m), w= 4-5 / m= 5-6

(if no track, fartlek of 4-6 x 6' @ 85%, r=3')

(800m: 3-4 x 1600 @ ~85%, r= 3'-jog 400m)

+ general strength circuit

saturday

aerobic running

+ stretching

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies