exams'19

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 #MTM #actachieveactualize

NOTE: practice time this week will be 8:00 on Tue, 8:30 AM on Wed, and 7:30 PM on Thur.  This should allow you to get to both the 2nd and 3rd exam periods.  If you have an exam during the first exam period at 8:00 AM, TEXT COACH and an alternate time/practice will be arranged.  With dorm move out / hotel move in on Friday, and with the Senior Graduation Brunch on Friday morning, we felt the Thursday evening practice would work best.

For those racing ACC's, it is imperative that along with a successful academic week you also have a successful training week.  In order to accomplish this you must manage your week well!  Part of managing the week well for some of you also includes moving out of the dorms and moving into the post-season hotel.  Plan ahead!

Please make sure you sign up for an individual year-end meeting.  Look for a google doc link to be sent out for you to sign up for a time slot.  The meetings will be brief, but are important, so make sure you are prepared to go over the agenda items listed in the google doc.  Available meetings will be in the afternoon and early evening.

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 (8:00 AM)

+ 6 x 1000 @ CV, r= 1' + 1200j + 4 x 200 @ AnAe P, r= 2'
OR 2 x 3 x 500 @ AnAe E, r= work:rest of 1:2 / R= 6'
OR 1600 AT + 1600j + 4-6 x 300 @ SE, r= work:rest of 1:10
OR 3 x 4 x 400, r= 45" / R= 1600j (#1 @ AnAe E / #2 & 3 w/ hurdles)

+ strength & conditioning

wednesday (8:30 AM)
400j + lunge matrix wu
+ hurdle drills

+ light aerobic running

+ 4-6 x technique strides

+ general strength circuit

thursday (7:30 PM)
800j + mcmillan wu
+ 5600-6400m @ Threshold + grass strides
OR 4 x 1000 @ CV, r= 1' + 1600j + 4 x 400 cut-downs, r= 400j
OR 12 x 200, r= 200j
+ strength & conditioning

friday (on your own)
800j + dynamic wu
+ light aerobic running
+ stretching & mobility

saturday (on your own)
light aerobic running
+ stretching & mobility

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room