holidays2016.1

First, some reminders:
>text or email your weekly mileage, and results for Sun, Tue, Fri workouts
>make sure you complete everything listed for practice each day
>paces for workouts and strength-training will be texted
>report back on Monday, January 2, 2017
>P45417

Things to think about over the holiday break:
>what do you want to achieve in 2017, what will you do to achieve it
>work hard, think big, be positive
>be better than ever, make your team better than ever
>have pride in your work, have pride in our team
>P45417

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 (on your own)

800j + mcmillan wu

+ 7 x 800 @ ~5k (Aerobic Power) pace, r= 1'
+ jog 400m, then 1 x 300 @ mile finishing speed
(speed you hope to run for last 300 of a mile)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (if hurdles are available)

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ 4 to 6 mile run @ ~ 1/2 marathon (Threshold) pace
(make it to 4, if possible to 5, and if possible to 6)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies
P45417