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

fall exams 2018

Let's close out an awesome fall semester with a great last week!  Below are the workouts and practice schedule.  Tuesday is the only day we will meet, but also listed is the suggested activity for rest of the week to prepare for the upcoming indoor season.  Beyond this week, the suggested training schedule over the holiday break will be on the blog each Sunday evening.  Make sure you complete everything listed for practice each day and stay in the same routine of regular practice.  Report your results for workouts (Tue, Fri), your mileage each week, and mileage and pace details of your Sunday long runs via text or email. Strength-training to be completed will be sent to you. Report back date is Wednesday, January 2, 2019. If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches.  And if you have any questions, make sure you ask! #hustle #juice #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 (2:00 PM)
***NO PARKING AVAILABLE AT McCAMISH***

800j + mcmillan wu

+ 1000's @ ~CV pace, r= 90" (w= 6-7 / m= 8-10)
then 100, 110, 120, 130, 140, 150m w/ walk back 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

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

+ mLD - 8 to 10 miles @ ~Tempo pace (75-80%)
+ w & mMD - 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace, r= 1'30" / R= 4'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies