there's no place like home

#WATT
monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ 4 x 300 + 2 x 700 + 300 cut-downs or AT run
OR 4 x 400 @ GP, r= 60", 45", 30" + 300 cut-downs or AT run
OR 4 x 200 @ GP, r= 30" + 300 cut-downs
OR 2 x 4 x 400 w/ hur, r= 1' / R= 1600j

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC water jump practice)

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 80m fast-striding on Cherry St hill
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday
those not competing:
AM workout - tbd
+ strength & conditioning

those competing Fri - 1500, 3000SC, 5000m:
AM shake-out, time - tbd

saturday
those not competing:

aerobic running on your own

+ stretching & mobility
those competing Sat - 800m, 4 x 400m:
AM shake-out, time - tbd

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies
#WATT

the plains of auburn

#WATT
monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ mLD & wLD: AT run,(w= 20' / m= 4 mi) + 1600j + 4 x 300 cut-downs
+ m10k: 14-16k Tempo run on park 2k lake loop
+ mMD & wMD: workout - tbd

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC water jump practice)

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 80m fast-striding on Cherry St hill
(800m: 4 x 120 + 3 x 150, r= 6')
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday
those not competing:
AM workout - tbd
+ strength & conditioning

those competing Fri at Auburn (1500 inv, 3000SC, 5000):
AM shake-out, time - tbd
depart for Auburn, time - tbd

saturday
those not competing:

aerobic running on your own

+ stretching & mobility
those competing at Auburn (1500m, 800m):
AM shake-out, time - tbd

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies
#WATT

grind then shine

#WATT
monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (6:00 AM / 6:45 AM / 3:30 PM)

800j + mcmillan wu

+ mLD & m3kSC & some wLD - AM workout
Threshold running (w= 20' / m= 4 mi) + 1600j + 4 x 300 cut-downs
+ mMD & most women - PM workout
Kosmin Test (2 x 1' OR 4 x 1') + 1600-3200j + 6 x 200 cut-downs

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 80m fast-striding on Cherry St hill
(800m: 2 x 120 + 2 x 150 + 1 x 300, r= 6')
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday
those not competing:
AM workout - 7 x 800 @ AE Power, r= ratio of 1.0:0.5
+ strength & conditioning

those competing at Athens:
AM shake-out, time - tbd
depart for Athens, time - tbd
1:00 PM - 1500m

saturday
those not competing:

aerobic running on your own

+ stretching & mobility
those competing at Athens:
AM shake-out, time - tbd
depart for Athens, time - tbd
2:20 PM - 800m

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies
#WATT

coast to coast

#WATT
monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ m&w3kSC, LD: Oregon Drill in Brock
+ m&w800, MD: workout - tbd

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit
FL Relays 5k - light aerobic running + 2-3 x 200 @ RP
West Coast group - on own in AM, travel in PM

thursday
those not traveling:
800j + dynamic wu
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
+ hip circuit
+ foot arch strengthening
FL Relays:
racing Friday - on own in AM, light aerobic running + 2-3 x 200 @ RP
racing 5k - shake-out on own in AM, travel in PM, race in evening
West Coast group:  light aerobic running + 2-3 x 200 @ RP

friday
those not traveling:
(on your own) workout - tbd
+ strength & conditioning
those competing:
AM shake-out, time - tbd
FL Relays
800m, 1500m, 3000SC
West Coast Group
3000SC, 5000m

saturday
those not competing:

aerobic running on your own

+ stretching & mobility
those competing at FL Relays:
AM shake-out, time - tbd
4 x 800 and/or DMR

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies
#WATT

SB18

#WATT
monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (8:00 AM - m3kSC / 8:30 AM - w3kSC / 9:00 AM - all others)

800j + mcmillan wu

+ m3kSC & w3kSC:
5 x 800 (2nd lap w/ hur on #1,3,5 @ 3kSC pace, r= 3' + 1 x 1000 @ AE Power
+ mMD & women: 4 x 1k @ CV, r= 1' + 800j + 4 x 400 @ AnAe E, r= 2'
+ mLD: 6-8 @ 1600 @ slow Threshold, r= 1' + 4 x 200 @ AnAe E, r= 200j
+ w800: 2 x 1000 @ CV + 2 x 400 @ AnAe E + 4 x 200 @ AnAe P, r= 2' / R= 4'

+ strength & conditioning

wednesday (9:00 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ 4-6 x technique strides

+ general strength circuit
(12:00 PM: depart for Tallahassee)

thursday (8:00 AM)
800j + dynamic wu
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing Fri (on own):
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
(all) + hip circuit
(all) + foot arch strengthening

friday
those competing:
AM shake-out, time - tbd
FSU RELAYS
800m, 1500m
+ either 5000m @ ~Threshold or 4 x 400m
those not competing (on own):
800j + mcmillan wu

+ 9 x 400 @ AnAe E, r= 3' (3 @ faster + 3 @ slower + 3 @ faster)
OR 14-16k @ Tempo on park 2k lake loop

+ strength & conditioning

saturday
travel to atlanta

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room
#WATT

outdoor season begins

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ (w= 8 x 600 / m= 7 x 700 @ AE Power) + 2 x 400 @ AnAe E, r= 1'
those racing Fri 5k & some MD:
+ 9 x 400, r= 3' @ AnAe E (3 faster + 3 at + 3 faster) + 1600-3200 @ Tempo
800 group:
+ 4 x 100 @ speed + 3-4 x 350 @ AnAe P, r= 3' + 4 x 100 "A" run

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
(3000SC hurdle work & wj)

+ aerobic running

+ hurdle drills

+ 4-6 x sled pull technique strides

+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing Fri:
+ sprint development - tbd
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday
those competing in 5000m:
AM shake-out, time - tbd
YELLOW JACKET INV - 5000m
those competing Sat (time - tbd):
800j + dynamic wu
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing (6:45 AM):
800j + mcmillan wu

workout - tbd

+ strength & conditioning

saturday
those competing:
AM shake-out, time - tbd
YELLOW JACKET INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
#WATT

indoor nationals and transition to outdoors

With NCAA Indoors this weekend, the recommendation is after Tuesday's workout, the remainder of the week should be just aerobic running to get the mileage in on your own.  If you feel you need to workout on Friday, recommendations for middle and long distance are listed.  However, you may also design and execute a workout of your choosing.  Schedule for NCAAs will be communicated separately.

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ 1600's @ slow end of Threshold pace, r= 1'
+ 2 x 300 @ AnAe Power pace, r= 300j
(some mid-D - 6 x 300 @ AnAe Power, r= 5') + 1-2 mi @ Tempo)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if hurdles available

+ 4-6 x strides on grass

+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 6-8 x 40m fast striding on ramp w/ walk down recovery
+ light aerobic running
+ hip circuit
+ foot arch strengthening

friday (on your own)
800j + mcmillan wu

RECOMMENDED: aerobic running + strides

IF WORKOUT, RECOMMEND:
2-3 sets of 8 x 200 @ vVO2max (~3k pace), r= ratio of 1:1 / R= 2'
OR 14-16k on 2k road lake loop @ Tempo pace
OR - workout of your choice

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies