mid-season chill

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 #professionalism #juice
⬈🝚x🝚

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 (3:30 PM - on track)

800j + mcmillan wu

+ 5-6 x 1000 @ AE Power, r= 1.0:0.5 + round up to whole minute
+ 1000j + 8 x 70y sled pulls in groups of 3
+ (800m: 11 x 200 cut-downs, r= 90" + sled pulls)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs & bounding
+ 5 x 80m fast striding on Cherry St hill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (time - tbd)

800j + mcmillan wu

+ 10 x 300 @ AnAe E, r= ratio of 1:3 + 1000j + 1 x 600
+ (800m: workout - tbd)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room