125 years of penn relays at historic franklin field

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)
YELLOW JACKET CELEBRATION @ GT HOTEL

tuesday (3:30 PM)

800j + mcmillan wu

Penn Relays Thu nite & wDMR: 3-4 miles easy + 6 x 300 cut-downs
Penn Relays m4x8 & UGA group: 3 x 200 + 3 x 400 + 3 x 200 @ AnAe P

+ strength & conditioning

wednesday (8:30 AM)

400j + lunge matrix wu
+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ general strength circuit
Penn Relays Thu nite group & wDMR:
light aerobic running + 2-3 x 200 @ RP
+ possible light shake-out upon arrival on practice fields
11:00 AM departure from campus for airport

thursday (on your own)
800j + dynamic wu
+ 6 x 40m ramp sprints w/ walk-down recovery
+ light aerobic running
+ hip circuit
PENN RELAYS - AM shake-out + RACE
+ m4x800 will meet and run on warm-up fields

friday (on your own)

those competing Fri @ UGA 800m:
AM shake-out + travel to Athens + RACE
those competing Sat @ UGA 1500m:
light aerobic running + 2-3 x 200 @ RP + travel to Athens
Penn Relays group:
light aerobic running + strides on warm-up field

saturday

those not competing at PENN 4 x 800m & UGA 1500m:
AM shake-out + RACE
those not competing:
aerobic running on your own
+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room