next stop blacksburg

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

#gtexpress #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)

800j + mcmillan wu

+ 3 sets of 4 x 400 @ ~AE Power, r= ratio of 1.0:0.5 / R= 2'
then 50w + 3 x 150 finishing speed, r= 50w
(800m: 2 x 4 x 400 @ Ae Power + 6 x 200 @ speed end, r= 3')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 5 x 60-80m fast striding w/ walk recovery
+ light aerobic running
+ mini-hurdle technique runs
+ hip circuit

friday (3:30 PM)
800j + mcmillan wu
+ workout - tbd
+ 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