#404takeover

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!

Daily - 5 minute mindfulness

#gtexpress #allgolds #hustle #juice #byoj #MTM #actachieveactualize

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ 4 x 4 x 400 @ Ae Power, r= ratio of 1.0:0.5 / R= 2'
OR 11 x 200 cut-downs, r= 90"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ med-long aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
+ hip circuit
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP

friday
those not competing (AM time - tbd):
threshold run on beltline or track
+ strength & conditioning

those competing Fri:
AM shake-out, time - tbd
+ GEORGIA TECH INV - 1500m, 3000SC, 5000m

saturday

those not competing:
aerobic running on your own
+ stretching & mobility
those competing Sat:
AM shake-out, time - tbd
+ GEORGIA TECH INVITATIONAL - 800m, 4 x 400m

sunday (on your own)

long aerobic running @ river

+ cool-down exercises

+ recovery strategies in training room