grind then shine fall'18

And...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 2k lake loop)

(w= 6000m @ ~Threshold progression)
(m= 12-14k @ ~Easy Tempo, ~75%)
(w800= 4000m @ ~Threshold)

+ 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 40m fast striding on ramp

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

friday (6:30 AM)
800j + mcmillan wu
+ on track
(w= 3 x 1000 @ ~vVO2max, r= 5' + 8 x 200 @ ~AnAe E, r= 200j)
(m= 6 x 1600 @ ~CV, r= 2')
(800m= workout - tbd @ vVO2max)
+ strength & conditioning

saturday (on your own)

light aerobic running

+ stretching

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room