holiday2018.1

First, some reminders:
>report your mileage each week, mileage and pace details for Sunday long run, and results for Tue & Fri workouts via text or email
>make sure you complete everything listed for practice each day and stay in the same routine of regular practice
>If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches
>report back on Wednesday, January 2, 2019

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.

#hustle #juice #byoj #actachieveactualize

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (on your own)

800j + mcmillan wu

+ Ae Power intervals, suggest 10 x 500, r= ratio of 1.0:0.5
(you can use any length interval however, just make sure total adds up to ~4800-5000m and your recovery is half the time of the interval run)
(800m: 10-12 x 400 @ MAS, r= ratio of 1:1)

+ 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

+ Threshold running, 3.5 - 5 miles + 1600j + 3 x 200 finishing speed
(800m: 6 x 300 @ 120% of MAS, r= ratio of 1:6)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies