to the great go blue north

***NOTE CHANGE TO TUESDAY PRACTICE TIME TO 6:00 AM FOR EVERYONE - meet in McCamish, workout will be on the track

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

#hustle #juice #byoj #actachieveactualize

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 (6:00 AM - track)

800j + mcmillan wu

+ 200, 300, 400, 500, 600, 800, 1000, 1200, (1500) @ ~Ae Power, r= 1:1
+ 800j
+ 4 x 30" Fowler St hill @ ~AnAe E effort, r= walk-jog down
(800m & MD: 200, 300, 400, 500, 600 + 6-8 x 200 @ AnAe P)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills & mini-hurdle runs
+ 3000SC hurdle work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday
those traveling to Michigan:
travel to Ann Arbor in AM
+ light aerobic running + strides in PM
+ those competing on Friday, 2-3 x 200 @ RP
those not traveling:

800j + dynamic wu
+ 6 x 40m fast striding on ramp w/ walk down recovery
+ light aerobic running
+ hip circuit

friday
those competing at Michigan:
AM shake-out, time-tbd
+ MICHIGAN POWER 5 INV
those competing on Sat:
light running + 2-3 x 200 @ RP
those not traveling (time-tbd):

800j + mcmillan wu

+ workout @ Threshold - tbd

+ strength & conditioning

saturday
those competing at Michigan:
AM shake-out, time-tbd
+ MICHIGAN POWER 5 INV
those not competing:

aerobic running on own

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room