First, some reminders:
>text or email your weekly mileage, and results for Tue & Fri workouts
>make sure you complete everything listed for practice each day
>report back on Tuesday, January 2, 2018
Things to think about over the holiday break:
>what do you want to achieve in 2018, what will you do to achieve it
>think big, work hard, be positive
>be 3% better than ever, make our team better than ever
>have pride in your work, have pride in our team
As we approach the new year, know that all that each of you do for our team is appreciated. Your commitment to excellence in academics and athletics is important and your efforts are impressive. The road to the top is never easy, is often trying, and always full of ups and downs...but know that the top is within your reach and trust that it is your destiny.
Regarding the Tuesday and Friday workouts, if you have access to a measured path, use it. If not, use a track at least for Tuesday. If you don't have access to measured path or track, adapt the workouts and just use time and effort as your guide.
monday (on your own or OFF)
>text or email your weekly mileage, and results for Tue & Fri workouts
>make sure you complete everything listed for practice each day
>report back on Tuesday, January 2, 2018
Things to think about over the holiday break:
>what do you want to achieve in 2018, what will you do to achieve it
>think big, work hard, be positive
>be 3% better than ever, make our team better than ever
>have pride in your work, have pride in our team
Regarding the Tuesday and Friday workouts, if you have access to a measured path, use it. If not, use a track at least for Tuesday. If you don't have access to measured path or track, adapt the workouts and just use time and effort as your guide.
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)
(for those off, cross-training is encouraged)
tuesday (on your own)
800j + mcmillan wu
+ 8-10 x 500 @ Aerobic Power pace (~5k), r= 100j
(*if needed you can break into sets w/ 400j)
+ jog 1600, then 400, 300, 200 @ mile finishing speed
(speed you hope to run at end of a mile, w/ equal jog recovery)
(*if needed you can break into sets w/ 400j)
+ jog 1600, then 400, 300, 200 @ mile finishing speed
(speed you hope to run at end of a mile, w/ equal jog recovery)
+ 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
+ general strength circuit
thursday (on your own)
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 150 fast
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit
800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 150 fast
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit
friday (on your own)
800j + mcmillan wu
+ 3 to 4 mile run @ ~Threshold pace
(make it to 3, if possible to 3.5, and if possible to 4)
+ jog 800, then 3 x 200 @ mile finishing speed w/ 200j rec
(make it to 3, if possible to 3.5, and if possible to 4)
+ jog 800, then 3 x 200 @ mile finishing speed w/ 200j rec
+ strength & conditioning
saturday (on your own)
aerobic running
+ stretching & mobility
sunday (on your own)
long aerobic running
+ cool-down exercises
+ recovery strategies
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