calm before the storm

Final prep for the championship season begins and can't say it enough... sleep, recovery, right nutrition and right efforts...must rule the day.
#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 (6:00 AM)

800j + mcmillan wu

+ on park cinder loop; 1600s @ ~Threshold, r= 1'
(w= 3 x 1600 @ ~88% + 800, 600, 400 @ vVO2max, r= 1:1)
(m= 8 x 1600 @ ~85%)
(w800: 4 x 800 @ Threshold, r= 1.5' + 6 x 200, r= 200j)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 4 sgl leg mini-plyo box jumps + 30 acc
+ 4 x 80m fast striding on cherry st hill

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (on 10th St grass)
w= 10 x 500 @ vVO2max, r= 1:1 + 6 x 100-150m acc w/ walk rec
m= 8-10 x 1000's, r= 75" + 6 x 100-150m acc w/ walk rec
(800: workout - 3 x 500 + 3 x 500 + 2 x 500)

+ strength & conditioning

saturday (on your own)
light aerobic running
+ stretching & mobility

sunday (9:30 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room