tigertown travels

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 - cinder loop)

800j + mcmillan wu

+ 1600's @ Threshold, r= 1' (w= 5-6 / m= 6-8)
+ (800: 10 x 300 @ AnAe E, r= ratio of 1:3 + 1000j + 1 x 600)

+ 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
+ (for those racing on Fri) 2-3 x 200 @ RP
+ hip circuit

friday
those competing on Fri (Mile):
AM shake-out on own
+ depart for Clemson
+ CLEMSON BOB POLLOCK INV
those competing on Sat:
light running in AM & 2-3 x 200 @ RP
+ depart for Clemson
+ light running for mileage
those not competing (6:00 AM):

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those competing (800m, 3000m):
AM shake-out, time-tbd
+ CLEMSON BOB POLLOCK INV
those not competing:

aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room