off and running

NOTE ABOUT COVID TESTING... will take place on Tuesday this week between 7:30-8:00 AM in the Tech Center

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 / breathing techniques

TEAM > TEAMMATE > SELF

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

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 (9:00 AM - AAM cinder loop)

800j + mcmillan wu

+ (3k/5k) 4 x 1000 @ CV, r= 75-90" + 4 x 600 @ Ae P, r= 270j (~1:30)

+ (800/Mile) @ AnAe E...6x200 + 4 x 30" hills + 2x600 + 4 x 30" hills + 1x400

+ strength & conditioning in Brock

wednesday (9:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills / 3000SC hurdle practice

+ barefoot strides on grass

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

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs, drills & bounding

+ 4 x 60m fast striding in Brock w/ walk back recovery
+ light aerobic running

+ 2 x 120 fast w/ walk back recovery)

+ (for those racing on Fri) 2-3 x 200 @ RP
+ hip circuit

friday
those competing on Fri (Mile):
AM shake-out on own
+ depart for Clemson
+ CLEMSON INV
those competing on Sat (800m, 3000m):
light running in AM & 2-3 x 200 @ RP
+ light running for mileage
those not competing (time - tbd):

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday

those competing (800m, 3000m):
AM shake-out, time-tbd
+ CLEMSON INV
those not competing:

aerobic running on own

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room