holiday2019.2

First, some suggestions:
>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Thursday, January 2, 2020

Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.

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 #juice

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 (on your own)

800j + mcmillan wu

+ 9-10 x 500 @ ~AE Power, r= 1'
(800: 10-12 x 400 @ 100% of MAS, r= ratio of 1:1)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu
+ hurdle drills (if hurdles are available)

+ aerobic running

+ 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
CHOOSE:
+ Threshold run + 3 x 200 finishing speed (w= 3.5-4 mi / m= 4-5 mi)

OR 1600's @ 85% Threshold, r= 1' (w= 5-6 / m= 7-9)
(800: 3 x 600 @ 90% + 3 x 300 @ 110% + 3 x 200 @ 130%)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies