to defeat hell you have to become hell - d goggins

“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 #MTM #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

+ 5 x 1k @ CV, r= 1' + 1200j + 2 x 2 x 200 @ SE, r= 1' / R= 400j
*SE = Speed Endurance
(800m: 4 x 1k @ CV, r= 1' + 1200j + 3 x 2 x 200 @ SE, r= 1' / R= 400j)

+ 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 (on your own)
800j + dynamic wu
+ 5 x 80m fast striding uphill on Cherry St
+ light aerobic running
+ hip circuit

friday (on your own)
800j + mcmillan wu
+ workout options:
a. 3.5-4 mile @ Threshold + hills or fast rep(s)
b. 6-10 mile @ Tempo + strides
c. 2 x 8 x 200 @ VO2max, r= 100j / R= 400j
+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room