sunshine state we coming

NOTE ABOUT MANDATORY COVID TESTING... Mon at 7:45-8:30 AM in the Tech Center; remember to write initials on vial!

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 (3:30 PM)

800j + mcmillan wu

+ Threshold work OR 350m cutdowns

+ (w800) 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E, r= 90" / R= 4'

+ strength & conditioning in Brock

wednesday (8:30 AM)

(those racing Thu - light aerobic running + 2-3 x 200 @ RP)

+ travel to Tallahassee or Raleigh

400j + lunge matrix wu

+ aerobic running

+ barefoot strides on grass

+ general strength circuit

thursday

AM - shakeout

FSU RELAYS - 5000m / RALEIGH RELAYS - m5000 / w10,000m

those racing Friday:

light aerobic running + 2-3 x 200 @ RP

those not traveling:

800j + dynamic wu

+ light aerobic running

+ 6-8 x ramp sprints w/ walk down recovery

+ hip circuit

friday

AM - shakeout

FSU RELAYS - 800m, 1500m, 4 x 400 / RALEIGH RELAYS - w5000m

those not traveling:

workout - tbd

+ strength & conditioning

saturday (on own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room