racing in happy valley

***NOTE TUESDAY PRACTICE TIME - 8:15 AM***

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 (8:15 AM )

800j + mcmillan wu
+ (w) 12 x ~60" grass hill reps @ vVO2max, r= work:rest ratio of 1:1

+ (m) 4800m @ Threshold on lake loop + 6 x ~60" grass hill reps

+ (800m - 8-10 x ~60" grass hill reps @ MAS, r= 1:1)

+ strength & conditioning

wednesday

Penn State group:
aerobic running on your own in AM
+ travel to State College, PA
(depart locker room @ 1:30 PM)
+ shake-out upon arrival - tbd
those not traveling:
aerobic running on your own
+ hurdle drills

+ strides on grass
+ general strength circuit

thursday
Penn State group:
light aerobic running over xc course in AM
+ 3-4 x 100 starts from line in spikes
those not traveling:

+ 6 x 40m fast striding on ramp on own

+ light aerobic running
+ hip circuit

friday
women's shake-out @ 6:30 AM / men's shake-out @ 7:15 AM
+ PENN ST NATIONAL INV, w= 6k (10:45 AM) / m= 5.2m (11:30 AM)
+ travel to Atlanta
Berry College group:
light aerobic running in AM on own
+ 3-4 x 100 starts on grass in spikes
those not competing:
workouts - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching
Berry College group:
w= 6k / m= 8k

sunday (time - tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery strategies in training room