the great outdoors

“Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” ~Heraclitus

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 #allgolds #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 (3:30 PM)

800j + mcmillan wu

+ 9 x 600 @ Ae Power, r= ratio of 1.0:0.5 + 1200j + 2 x 400 @ AnAe E, r= 1'
(800m: 6 x 600 + 1200j + 2 x 2 x 400 @ AnAe E, r= 1' / R= 3')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump 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 (time - tbd)
800j + mcmillan wu
+ 4 x 200 + 4 x 400 + 4 x 200 @ AnAe P + 1600-4800 @ Threshold
r= 200j, 400j, 200j; R= 5'
+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:00 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room