it always come down to heart

P45417

"Advice from a veteran trapeze performer - throw your heart over the bars, your body will follow."

Great week of training ahead, workout times will be texted.  And great opportunities on the horizon.  What you accomplish will depend on your preparation and ... your heart.  The preparation is virtually complete and has gone very well.  Can you throw your heart over the bar you want to clear?

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

800j + mcmillan wu
LD - 6:00 AM / 6:45 AM groups
+ Threshold run + 4 x 300 cut-downs (w= 6k / m= 6.4k)
3000SC - 6:00 AM (w); 6:45 AM (m)
+ 5 x 800 cut-downs from RP, r= 4-5' (#1, #3, #5 - hurdles on 2nd lap)
MD - 3:30 PM
+ 1600 @ threshold + 3 x 200, r= 2' + 3 x 200, r= 3'

+ strength & conditioning

wednesday (3:30 PM)
400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 4 x 150 technique runs w/ 2 x 20m sprint zones
+ light aerobic running
+ hip circuit

friday (AM times - tbd)

800j + mcmillan wu
+ LD - 1600 + 1200 + 2 x 800 + 5 x 400 @ 5k GP
+ MD & 3kSC - 3 x 300 + 2 x 800 + 3 x 400 @ 1500 GP
+ strength & conditioning

saturday
aerobic running on your own
+ stretching

sunday (optional practice, time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
P45417