on your marks 2019

EASY DAY PACE REMINDER (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!

*Wednesday note:  due to 7PM home bball game, get most of your mileage in on your own in the morning, leaving shorter run for afternoon practice.

Daily - 5 minute mindfulness

#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 (3:30 PM)

800j + mcmillan wu

+ 1000's at park @ ~CV pace, r= 75"
+ 6-8 x ~100m grass hill @ ~AnAe E (~mile pace) effort, r= walk-down
(800m: 4 x 1000 @ CV pace, r= 75" + 8-12 x ~100m grass hill)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills & mini-hurdle runs
+ 3000SC hurdle work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu
+ 5 x 80m fast striding on Cherry St hill w/ walk down recovery
+ light aerobic running
+ (for those racing) 2-3 x 200 @ RP
+ hip circuit
*those traveling on Thursday may need to do on own before departing

friday
those competing:
AM shake-out, time-tbd
+ COMPETITION
those not competing (AM time-tbd):

800j + mcmillan wu

+ AnAe E work  OR  Threshold/Tempo work

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room