know why you're in the fight to stay in the fight

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

#MTM #actachieveactualize #TSN1920 #HBDYWI

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 (6:00 AM)

800j + mcmillan wu

+ 1600's @ Threshold on park cinder loop, r= 1' (w= 5-6 / m= 6-8)
(w800: 5 x 800 @ Threshold, r= 2')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder
+ 6 x 80m fast striding on Cherry St hill

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday
light aerobic running on own from locker room in AM
+ 3 x 100m starts in spikes
those not competing (6:30 AM):
800j + mcmillan wu
+ workout - tbd

+ strength & conditioning
(TBD - TEAM DINNER IN PM)

saturday (5:30 AM departure, be on time!)
UGA BULLDOG INV (m6k @ 8:15 AM / w4k @ 8:45 AM)

those not competing:

aerobic running on your own

+ stretching

sunday (time - tbd)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room