calm before the storm

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

+ 4-6 x 1000 @ CV, r= 1' + 800j + 3 x 300 @ AnAe P, r= 500j

+ 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 (on own):
+ light aerobic running
+ 2-3 x 200 @ RP

friday (6:00 AM)
those not competing:
threshold run on track
OR 4 x 400, r= 3', 2', 1'
OR 2 x 400, r= 3'
OR 3 x 4 x 400, r= 1' / R= 1600j (1st set flat, 2nd  3rd w/ hur)
+ strength & conditioning
those competing Fri at Ole Miss:
AM shake-out, time - tbd

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (7:30 AM)

long aerobic running @ river

+ cool-down exercises

+ recovery strategies in training room