exams up next

*NOTE PRACTICE TIMES FOR EACH DAY

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 #professionalism

monday (on your own or OFF)
no required activity
suggested activity:

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:30 AM)

800j + mcmillan wu

+ (on track) 6-8 x 800 @ ~CV, r= 400j @ ~65%

+ strength & conditioning

wednesday (9:30 AM)

400j + lunge matrix wu
(3000SC - hurdle work)

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (9:30 AM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

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

friday (8:00 AM / 3:00 PM)
800j + mcmillan wu
+ workouts - tbd
+ strength & conditioning

saturday (on your own)
no required activity
suggested activity:

light aerobic running
(NCAA South group: 1 hour cross-training)

+ stretching

sunday (time - tbd)

long aerobic running at river or mountain

+ cool-down exercises

+ recovery strategies in training room