penn relay carnival v.2015

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

(REMINDER:  Yellow Jacket Celebration in evening)

tuesday (7:15 AM)

TEXT COACH IF 7:15 AM IS NOT WORKABLE FOR YOU

800j, mcmillan wu

+ workouts - tbd

+ general strength circuit

 

wednesday

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

(Penn wDMR/5k/10k - light aerobic running + strides before travel)

 

thursday

(Penn 5k/10k - shake-out in AM, wDMR/5k/10k in PM)

those traveling (mDMR/m4x800):

light aerobic running + strides before traveling

those not traveling:

800j + dynamic wu

+ 6 x 40m ramp sprints from standing start

+ light aerobic running

+ work on A march

+ mcmillan core or hip circuit

 

friday (time - tbd)

(Penn mDMR - shake-out in AM, comp in PM)

800j, mcmillan wu

+ 3 x 400 + 4 x 300 + 4 x 200 @ 1500 or faster, r= 90" / R= 4'

+ general strength circuit

 

saturday

those competing:

shake-out in AM, w&m4x800 in PM

those  not competing:

aerobic running

+ stretching

 

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery

(w&m4x800 travel back to campus)

racing on the flats

"One thing accepted by almost all athletes who become serious competitors is this:  the necessity of pain tolerance.  No one becomes proficient at any level in sports without pushing consistently beyond a comfort point.  And those who become great push far past what they thought they could handle." - espn article

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (6:00 AM)

800j, mcmillan wu

w10k: 5-6 x 1600 @ 91%, r= 3'

all others: 16 x 300 @ 5k to 3k pace, r= 1')

+ general strength circuit

wednesday

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu w/ speed ladder & plyo box jumps

*those competing Friday:

+ 3 x 40m ramp sprint from standing start

+ light aerobic running

+ 2-3 x 200 @ RP

*those competing Saturday

+ 5 x 40m ramp sprint from standing start

+ light aerobic running

+ (ALL) med ball throws; 5 x BLF + 5 x OHB

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit

friday (time-tbd)

*those competing Friday:

shake-out in AM + competition

*those competing Saturday

800j, mcmillan wu

+ light aerobic running

+ 2-3 x 200 @ RP

saturday (time-tbd)

*those competing Saturday

shake-out in AM + competition

*those not competing:

aerobic running on own in AM

+ stretching

+ work at meet

sunday (time-tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery at training room

on to athens

NOTE: Tuesday workout for distance group will be at 6:00 AM.  Friday workout for those not competing this weekend will be in the AM - time will be determined later in week.

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (6:00 AM - distance; 3:30 PM - MD/800)

800j, mcmillan wu

+ 80% strong aerobic running, w= 7-8 mi / m= 8-9 mi

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

+ general strength circuit

wednesday

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu w/ speed ladder & plyo box jumps

+ 5 x 100m from standing start, 30 sprint + 40 float + 30 sprint

+ light aerobic running

+ med ball throws; 5 x BLF + 5 x OHB

+ work on A march

+ mcmillan core or hip circuit

*men competing Friday at uga:

+ 3 x 100m from standing start, 30 sprint + 40 float + 30 sprint

+ light aerobic running

+ 2-3 x 200 @ RP

friday (workout in AM-tbd)

800j, mcmillan wu

+ workouts-tbd

*women competing Saturday at uga:

+ light aerobic running

+ 2-3 x 200 @ RP

*men competing Friday at uga:

shake-out in AM + travel to Athens + competition

saturday

*those not competing:

aerobic running on own

+ stretching

*women competing Saturday at uga:

shake-out in AM + travel to Athens + competition

sunday (time-tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery at training room

traveling south

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday

800j, mcmillan wu

3-4 x 1600 @ 94%, r= 3'

(MD & w10k: 16 x 300 @ 5k to 3k pace, r= 1')

(800m: 15 x 200 cut-downs, r= 90")

+ general strength circuit

wednesday

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (window of time in AM-tbd)

800j + dynamic wu w/ speed ladder & plyo box jumps

+ 6 x 40m ramp sprint from standing start

+ light aerobic running

+ (ALL) med ball throws; 5 x BLF + 5 x OHB

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit

*those competing Friday at Florida Relays:

+ 4 x 40m ramp sprint from standing start

+ light aerobic running

+ 2-3 x 200 @ RP

depart for Gainesville in mid-afternoon

friday (window of time in AM-tbd)

800j, mcmillan wu

+ light aerobic running

+ 2-3 x 200 @ RP

(w10k: 5-6 x 1600 @ 91%, r= 3')

*those competing Friday at Florida Relays:

shake-out in AM + competition

saturday (time-tbd)

*those competing at Florida Relays:

shake-out in AM + competition

*those competing at Auburn:

travel to Auburn + light shake-out upon arrival + competition

*those not competing:

aerobic running

+ stretching

+ work at meet

sunday (optional run may be set up for those interested, time-tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery at training room

griffin track

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday

800j, mcmillan wu

+ 20' AT + 4 x 115m Cherry St hill

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

+ general strength circuit

wednesday

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu w/ speed ladder & plyo box jumps

+ 6 x 115m Cherry St hill sprint from standing start

+ light aerobic running
+ (ALL) med ball throws; 5 x BLF + 5 x OHB

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit
those competing Friday:

+ 4 x 115m Cherry St hill sprint from standing start

+ light aerobic running
+ 2-3 x 200 @ RP

friday (time-tbd)

800j, mcmillan wu
+ light aerobic running
+ 2-3 x 200 @ RP
those competing Friday:

shake-out in AM + competition

saturday (time-tbd)

those competing:

shake-out in AM + competition

those not competing:

aerobic running

+ stretching
+ work at meet

sunday (time - tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery at training room

SB15

#textcoachmileageforlastweek

#ifathometextcoachtimesfromworkouts

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday (9:30 AM)

800j, mcmillan wu

+ 4-6 x 1600 @ 91%, r= 3'

(MD/800: 9 x 400, r= ratio of 1:3 (3@110% + 3@vVO2 + 3@110%)

+ general strength circuit

wednesday (9:30 AM)

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday (9:30 AM)

800j + dynamic wu

THOSE COMPETING FRIDAY:

+ 4 x 40m ramp sprints + light aerobic running + 2-3 x 200 @ RP

THOSE COMPETING SATURDAY:

+ light aerobic running + 2 x 3 x 150m starts

THOSE NOT COMPETING:

+ 6 x 40m hill sprint from standing start

+ light aerobic running

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit

friday

THOSE COMPETING FRIDAY:

shake-out in AM + competition

THOSE COMPETING SATURDAY:

light aerobic running in AM + 2-3 x 80m strides + 2-3 x 200 @ RP

THOSE NOT COMPETING:

800j, mcmillan wu

+ 80% strong aerobic running, w= 7-8 miles / m= 9-10 miles

+ general strength circuit

saturday

THOSE COMPETING:

shake-out in AM + competition

THOSE NOT COMPETING:

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery