unprecedented times

First and foremost, while we encourage you to continue training to make the fitness gains we need from the spring season, your health and safety is always paramount.  We are in unprecedented times, so only do what you are comfortable and confident in doing.  Dealing with the COVID-19 crisis is challenging, but together, we will get through it.  Stay in touch with each other and with us, lean on each other.  One truly difficult part to this is that COVID-19 keeps us from doing what we love, practicing and competing as a team, and keeps us from doing that with who we love, each other.

With all athletic activity suspended by our conference, and still a lot of uncertainty about what April and May holds, below is recommended training for you to voluntarily complete and voluntarily report if you decide to do so.  Depending on facilities available to you, you can substitute a fartlek or even just an uptempo distance run for the workouts.  Strength-training should continue if you have a facility available, bodyweight circuits can always be a substitute.

Text or call if you have questions or want guidance.

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RECOMMENDED TRAINING

monday (OFF)

dynamic wu

+ light aerobic running

+ cross-training is encouraged

tuesday

800j + mcmillan wu

+ 800m: 2 x 3 x 200 @ Speed, r= 4' / R= 10'
+ MD: 6 x 800 @ Ae Power (5k), r= 90"
+ LD: 5 x 1000 @ Ae Power (5k), r= 2'
+ (MD & LD) sled pulls OR short hill reps OR 3 x 200

+ strength & conditioning

wednesday

400j + lunge matrix wu
+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ general strength circuit

thursday

800j + dynamic wu
+ 6 x fast striding OR short hill reps
+ light aerobic running
+ strides
+ hip circuit

friday

800j + mcmillan wu

+ 800m: 5 x 100 + 4 x 200 + 3 x 300 @ AnAe P, r= 1', 2', 3' / R= 400j
+ MD: 4 x 200 + 4 x 400 + 4 x 200 @ AnAe P, r= 200j, 400j, 200j / R= 400j
+ LD: 6400m @ Threshold OR 1600's @ Threshold, r= 1' (w= 6-7 / m= 8-10)

+ strength & conditioning

saturday

aerobic running

+ stretching & mobility

sunday

long aerobic running

+ cool-down exercises

+ recovery strategies