ringin' in 2019 with #juice

Reminders:
>report your weekly mileage, mileage and pace details for Sunday long run, and results for Tue workout 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 to campus on Wednesday

***team picture and make-up headshots will be Thursday morning, time not finalized but likely 10:30 AM***

EASY DAY PACE UPDATE (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!  Do the math, figure it out and SLOW DOWN!

#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

+ reps @ ~Ae Power (~5k pace), r= work:rest of 1.0:0.5 + 1600j
+ 4 x 30" hills @ ~AnAe E (~mile pace) effort, r= walk-jog down
(w= 6 x 800 / m= 5-6 x 1000 / 800= 4-6 x 800)
*can also do this workout as fartlek off track w/ 6 x 3' efforts, r= 1.5'
*pace should be slow end of Ae Power to slow end + 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 (2:30 PM)

800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (2:30 PM)

800j + mcmillan wu

+ Threshold work + hills at park

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room