Attached is the week’s training for this week, as well as a PDF of all the routines I reference in the training. Group A is the 400m/400mH group (Chris will have range down to the 100m, and Marcell will also run the 800m). Group B is the ‘rookie’ 800m runners, who are essentially following the “5-pace outline” plan (attached). Group C is the better 800m runners (Will, 1:53; Asia, 2:09; Alex, 2:12).

After an intro week last week, the next two weeks will be kept pretty constant leading up to the Thanksgiving break. I will probably test right before Thanksgiving break, and that’ll be good timing with them getting some rest/recovery Thu-Sun after the test over break. The week after break we have a Fri. meet at Clemson.

11/2 - intro

11/9 - heavy

11/16 - heavy

11/23 – test W, recover thu-sun

11/30 – heavy + Meet on Fri

12/7 – Wed is last practice before break

1/4 – first day back

Hoping that between now and winter break I get them focused enough to carry it over that entire month we are apart.

They’re just lifting 4 days a week right now, because they are so raw in the weight room I think more would be too much (especially with the hour of walking they are doing each day just to get the track and back). We are doing a lot of gen strength, though.