don't stop believing

***NOTE TUE/FRI PRACTICE TIME - 6:15 AM***

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

#MTM #actachieveactualize #TSN1920 #HBDYWI

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 (6:15 AM)

800j + mcmillan wu
+ vVO2 max reps on track, r= ratio of 1:1 (w= 6x800 / m= 8-10 x 600)
(800m: 400's @ MAS, r= ratio of 1:1 (w= 8-10 / m= 10-12)
+ (ALL) 2-4 x ~170m Fowler St hill reps

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 4 x 5 mini-hurdle bounds + 30y acc
+ 4 x 30y bound + 30y acc
+ 1 x 200

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:15 AM)

800j + mcmillan wu

+ beltline threshold + 2-4 x 300 @ AnAe E on AAM loop, r= 1:2
(w = 3k up, 3k down / m= 3k up, 3k down, 3k up, 3k down)
+ (800m - on track, 2 x 4 x 300 @ 120% of MAS, r= 1:3 / R= 4')

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room