EXAM WEEK

NOTE ABOUT MANDATORY COVID TESTING... Wed at 7:30-8:45 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 (6:30 AM)

800j + mcmillan wu

+ (3000SC) 800 + 1200 + 600 + 400 w/ hurdles + 6 x 300

+ (5k & 10k) 12 x 400 @ VO2max, r= ratio of 1:1 + 2-3k Tempo running

+ (MD & m800) 9 x 400, r= 3'

+ (w800)  3 x 200, r= 2' + 3 x 200, r= 4'; R= 4'

+ strength & conditioning

wednesday (8:30 AM)

COVID TESTING 7:45-8:30 AM

400j + lunge matrix wu

+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

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

thursday (8:30 AM)

800j + dynamic wu

+ tbd

friday (7:15 AM)

800j + mcmillan wu

+ (5k & 10k) 6 x 1000 @ ~Ae Power, r= ratio of 1:1

+ (MD & m800) 100, 200, 300, 400, 500, 600, 700, 800 @ RP-3%, r= 4'

+ (w800)  2 x 4 x 200 @ AnAe P, r= 30" / R= 8'

+ (3000SC) 4 x 400 @ AnAe E, r= 1' + 3 x 800 @ RP (2nd lap w/ hur), r= 2'

                    + 3 x 200H fast, r= 3';  R= 3'

+ strength & conditioning

saturday (8:30 AM)

COVID TESTING 8:30-9:00 AM (be ready to test at 8:30 AM)

After testing:

medium long run @ river

+ cool-down exercises

+ recovery strategies at training room

sunday (on your own)

light aerobic running

+ stretching & mobility