NCAA bound

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 (3:10 PM - all but w3000SC / 3:40 PM - w3000SC)

800j + mcmillan wu

+ NCAA's: 3 x 10 x 88y in Brock
+ 800m: 3-4 x 300 + 200 @ ~SE, r= 2' / R= 6-8'
+ 1500m: (cinder loop) 2 x 400 + 600 + 400 + 200 @ AnAe E, r= 90" / R= 800j
+ 3000SC: 5 x 800 w/ hurdles on 2nd lap, r= 3' + waterjump drill
+ 5k/10k: (cinder loop) 25 x 400 @ ~CV, r= 30"
+ sled pulls

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu
+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit
NCAA CHAMPIONSHIPS - travel to Albuquerque

thursday (on your own)

800j + dynamic wu
+ 6 x fast striding on Cherry St hill
+ light aerobic running
+ strides
+ hip circuit
NCAA CHAMPIONSHIPS - light run + 2-3 x 200 @ RP

RECOMMENDED TRAINING

friday (on your own)

800j + mcmillan wu

+ LD:  Tempo run @ ~80%, w= 6-8 mi / m= 8-10 miles
+ MD:  12 x 400 @ AnAe E, r= 400j
+ 800:  2 x 8 x 200 @ vVO2max, r= 100j / R= 400j
+ sled pulls or short hills

+ strength & conditioning
NCAA CHAMPIONSHIPS - rest

saturday (on your own)

aerobic running

+ stretching & mobility
NCAA CHAMPIONSHIPS - 3000m

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room