brick by brick

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 (w @ 3:10 PM / m @ 3:30 PM)

800j + mcmillan wu

+ 5 x 1200 @ ~Ae Power, r= ratio of 1.0:0.5 + round up to nearest 1/2 min
(MD: 3 x 300 + 2 x 600 + 400, 300, 200 @ fast end of ~AnAe E)
(800: 4 x 30m starts + 5 x 150)
+ 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
+ 4-6 x 60y fast striding in Brock w/ walk down recovery
+ light aerobic running
+ strides
+ hip circuit

friday (time - tbd)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room