back to the sunshine state

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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel

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 (6:30 AM)

800j + mcmillan wu

+ (women) 800 @ VO2max + 4000 @ Threshold + 2-4 x 200, r= 200j; R= 400j

+ (men) 800 @ Ae Power + 5600 @ Threshold + 2-4 x 200, r= 200j; R= 400j

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

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

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

10:30 AM - depart for Tallahassee

+ light run over xc course upon arrival

friday

5:30 AM - shake-out

6:15 AM - depart for course

FLORIDA STATE INVITATIONAL

7:40 AM - men's 8k

8:10 AM - women's 5k

those not traveling (on your own):

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