to the plains up next

“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
(for those off, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ AnAe Endurance work
4 x 300, r= 2.5' + 2 x 800, r= 8' + 3 x 400, r= 4'
(800's at slow end of AnAe E for 550, then last 250 slight acc)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ med-long aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing Fri:
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
+ hip circuit

friday
those competing Fri at Auburn (1500 inv, 3000SC, 5000):
AM shake-out, time - tbd
depart for Auburn, time - tbd
those not competing (6:00 AM):
threshold run on beltline

+ strength & conditioning

saturday

those competing at Auburn (1500m, 800m):
AM shake-out, time - tbd
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (8:30 AM)

long aerobic running @ river

+ cool-down exercises

+ recovery strategies in training room