finish strong

Let's close out an awesome fall semester with a great last week!  Below are the workouts and practice schedule.  Tuesday & Wednesday are the only days we will meet, but also listed is the suggested activity for rest of the week to prepare for the upcoming indoor season.  Beyond this week, the suggested training schedule over the holiday break will be on the blog each Sunday evening.  You should complete everything listed for practice each day and stay in the same routine of regular practice.  Report back date is Thursday, January 2, 2020. If you have any questions or any interruptions in training due to injury or illness, make sure you contact your coaches.  And if you have any questions, make sure you ask!  #juice

*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)

dynamic wu

+ light aerobic running

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

tuesday (8:00 AM)

800j + mcmillan wu

+ 1600's on cinder loop @ ~85% Threshold, r= 1' (w= 4-6 / m= 6-8)
(800: 12 x 400 @ MAS, r= ratio of 1:1)

+ strength & conditioning

wednesday (2:00 PM)

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 (on your own)

800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu

+ 8-9 x 600 @ ~AE Power, r= 400j at ~65%
(800: 3 x 600 @ 90% + 3 x 300 @ 110% + 3 x 150 @ 130%)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies