See below schedules for everyone with info regarding the following week. The schedule below is for those who have resumed training or are ready to resume training. For those who have had a full fall schedule and need a break, we suggest taking off through Wednesday - come to practice Thu and Fri - on your own or off on Sat - then meet for Sunday practice. For any who desire more time off, please communicate with your coaches. REMINDER that COVID testing on THURSDAY this week is required for all.
Know the gods of Aerobic Endurance will extract big penalties for continued time off. And they will do this with the mighty mitochondria, better known as the powerhouses of the cell. Through aerobic training we increase both the number and the size of the mitochondria, and this development is extraordinarily important in your success as a runner. In a study by Dr Olbrecht, it was found that "half the increase in mitochondria from five weeks of training may be lost in one week of de-training (time off)". Keep this in mind over the next few weeks!
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!
TEAM > TEAMMATE > SELF
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(if OFF, cross-training is encouraged)
+ general strength circuit
+ plyos + bounds + sprints
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit
