Penn Relays week

Tuesday workout times will be in the AM and will be texted out.

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass
(REMINDER:  Yellow Jacket Celebration in evening)

tuesday (7:00 AM)

800j + mcmillan wu
+ 30' easy running + 4 x 300 cut-downs
OR 11 x 200 cut-downs, r= 90"

+ strength & conditioning

wednesday (on your own)

400j, dynamic foot drills wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & strength circuit

(Penn Relays group - light aerobic running + strides upon arrival)

thursday

(Penn Relay group - shake-out in AM)

those traveling (mDMR/m4x800):

light aerobic running + strides upon arrival

those not traveling:

800j + dynamic wu

+ 6 x 40m ramp sprints from standing start

+ light aerobic running

+ hip circuit

friday

(Penn Relays groups - shake-out or easy running in AM)
those competing at UGA:
light aerobic running + 2-3 x 200 @ RP
those not competing:

800j, mcmillan wu

+ workout - tbd

+ general strength circuit

saturday

those competing:

shake-out in AM, comp in PM

those not competing:

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery

no place like home

Will text out times and workouts for Tuesday.  Some will go in morning, some in afternoon.  Working on figuring out races for next two weeks, which will affect Tuesday's workout.  Get as much rest as possible this week (and always!).

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (AM & PM times)

800j + mcmillan wu
+ 1000's @ 91% or 94%, r= 3'

+ 5x400 + 5x300 + 5x200 @ RP+3-5%, r= equal distance jog
+ 5 x 800 @ 3kSC RP, r= 3' (2nd lap w/ hur for #1, 3, 5)
+ 11 x 200 cut-downs, r= 90"

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides
+ general strength circuits

thursday (3:30 PM)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym
800j + dynamic wu
+ 6 x mini-hurdle runs w/ 40m sprint
+ light aerobic running

+ 3 x 200m cut-downs or at race pace, r= 200j

+ hip circuit

friday (AM time - tbd)
shake-out
+ GT INV 3000SC, 1500m, 5000m, 10,000m
+ strength & conditioning

saturday (AM time - tbd)
shake-out
+ GT INV 800m, 4 x 400m
those not racing:
aerobic running
+ stretching

sunday (time - tbd)

long aerobic running @ kennesaw or river

+ cool-down exercises

+ recovery strategies in training room

off week

Note workout times listed...we will be looking at weather for Tuesday and will text any workout time adjustments if they are made.  Friday workout times will be determined mid-week.

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM)

800j + mcmillan wu

+ 12 x 400 @ RP+3-5%, r= ratio of 1:3 (jog 400)

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides
+ general strength circuits
(3000SC barrier work)

thursday (3:30 PM)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym
800j + dynamic wu
+ 6 x 40m ramp sprints

+ light aerobic running
+ 3 x 200m cut-downs, r= 200j

+ hip circuit

friday (time - tbd)
800j + mcmillan wu
+ (long-distance) 3-4 miles @ 90%
+ (mid-distance) workout - tbd
+ (3000SC) 5 x 800 cut-downs from RP, r= 4-5' (#1, 3, 5 w/ hur 2nd lap)
+ (800m) 5-6 x 300m @ 105-110% of RP, r= ratio of 1:10
+ strength & conditioning

saturday (on your own)
aerobic running
+ stretching

sunday (time - tbd)

long aerobic running @ kennesaw or river

+ cool-down exercises

+ recovery strategies in training room

the plains of auburn

Workout times of Tuesday will be texted on Monday...

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (times - tbd)

800j + mcmillan wu

+ 80% running on park lake loop, w= 7-8 mi / m= 9-10 mi
OR 12 x 400 @ RP+3-5%, r= ratio of 1:3 (jog 400)

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides
+ general strength circuits
(3000SC hurdle work)

thursday (3:30 PM)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym
800j + dynamic wu
+ 6 x 40m ramp sprints

+ light aerobic running
+ 3 x 200m cut-downs, r= 200j

+ hip circuit
those competing Fri:
light aerobic running + 2-3 x 200 @ RP

friday
those not traveling (AM time - tbd)
800j + mcmillan wu
+ workouts - tbd
+ strength & conditioning
those competing:
shake-out in AM, travel to Auburn, AUB 5000m
those competing Sat:
light aerobic running + 2-3 x 200 @ RP

saturday
those not competing:
aerobic running on own
+ stretching
those competing:
travel to Auburn
+ AUB INV

sunday (time - tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

the sunshine state

Please text mileage for last week.  Yoga this week to be determined.  Will post workouts later, just wanted to get practice times up...note Tuesday will be 3:30 PM, however 3000SC group and some MD may go in morning and will be texted on Monday.

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (3:30 PM, possible AM for 3000SC & some MD)

800j + mcmillan wu

+ (raleigh 10k) 16-20 x 300 cut-downs, r= 1'
+ (florida 5k)  4 x 400 + 4 x 200, r= equal distance jog
+ (some MD & LD) 4x300 + 3x600 + 3x400 + 3x200, r= equal distance jog
+ (3000SC & some MD) 4800m @ 90% + 4 x 170m Fowler St hill
+ (800m) 5-6 x 300, r= ratio of 1:10

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides
+ general strength circuits
(3000SC hurdle work)

thursday
those not traveling (on your own):
800j + dynamic wu
+ 6 x 40m ramp sprints

+ light aerobic running
+ 3 x 170m Fowler St hill, r= walk down recovery

+ hip circuit
those traveling/competing:
light aerobic running on your own + 2-3 x 200 @ RP
travel to FL
+ shake-out upon arrival
+ FLORIDA RELAYS (5k)

friday
those not traveling (AM time - tbd)
800j + mcmillan wu
+ workouts - tbd
+ strength & conditioning
those competing:
shake-out in AM
+ FLORIDA RELAYS

saturday
those not competing:
aerobic running
+ stretching
those competing:
shake-out in AM
+ FLORIDA RELAYS

sunday (time - tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

spring break on the flats

Please text mileage for last week.  No yoga this week.  Tuesday morning's workout times will be texted out on Monday.

monday (on your own)

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (AM times will be texted)

800j + mcmillan wu

+ (long & mid-distance) 4800m @ 90% + 4 x 170m Fowler St hill
(Raleigh 10k - 4800 @ ~85% + 4 x 170m Fowler St hill
+ (long & mid-distance) 4 x 400 @ 1500 RP, r= 1' + 3 x 800 @ 95%,
r= 2' + 3 x 200 fast, r= 3' / rest between sets = 3'
+ (3000SC) same workout as above except w/ hurdles on 2nd lap
of 800's and on 200's
+ (800m) 15 x 200m cut-downs, r= 90"

+ strength & conditioning

wednesday (9:30 AM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC hurdle work)

thursday (9:30 AM)
800j + dynamic wu
+ 5 x 70m (30m float + 40m sprint)

+ light aerobic running
+ 3 x 200 cut-downs, r= 400j

+ work on A march

+ hip circuit

friday (9:30 AM)
those competing:
shake-out in AM
YELLOW JACKET INV; 5000m
those competing Saturday:

800j + mcmillan wu

+ light aerobic running
+ 3 x 200 @ RP
those not competing:
workouts - tbd

+ strength & conditioning

saturday
those competing:
shake-out in AM, time-tbd
YELLOW JACKET INV; 3000SC, 1500m, 800m, 4 x 400m
those not competing:
aerobic running
+ stretching

sunday (optional)

long aerobic running @ chattahoochee

+ cool-down exercises

+ recovery strategies in training room

bama bound

Please text mileage for last week.  Tuesday's workout times will be texted out on Monday, but for the most part those with 8:00 AM classes on Tuesday will go at 6:00 AM, all others will go at 6:45 AM, and then all return for strength & conditioning at 4:00 PM.

monday (on your own)
*3:00 PM - voluntary challenge yoga w/ Jenna; freshman gym

dynamic wu

+ light aerobic running or OFF

+ 6 x technique strides on grass

tuesday (6:00 AM / 6:45 AM)

800j + mcmillan wu

+ (long-distance) 5-6 x 1600 @ 91%, r= 3'
+ (mid-distance) 6 x 1000 @ 90%, r= ratio of 1:0.5 + 4 x 170m hill
+ (3000SC) 5 x 800 (2nd lap w/ hurdles, #1, 3, 5) + 4 x 170m hill
+ (800m) 10' AT run + 10' jog + 6 x 300, r= ratio of 1:10

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on turf
+ general strength circuits
(3000SC hurdle work)

thursday (3:30 PM)
*2:00 PM - voluntary recovery/wu yoga w/ Jenna; freshman gym
800j + dynamic wu
+ 4 x 90m (30m sprint + 30m float + 30m sprint)

+ light aerobic running
+ 3 x 200 cut-downs, r= 400j

+ work on A march

+ hip circuit
+ travel to Tuscaloosa

friday
those competing:
shake-out in AM, time-tbd
ALABAMA RELAYS; 1500m, 5000m
those not traveling (time - tbd)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday
those competing:
shake-out in AM, time-tbd
ALABAMA RELAYS; 800m, 4 x 400m
those not competing:
aerobic running on your own
+ stretching

sunday (time-tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room