the long run

"Many parts of your physiology improve as a result of these longer runs. The under-developed parts of your circulatory system are enhanced; neglected capillary beds are expanded and new ones are created. This increases oxygen transportation and utilization, thereby improving your Steady State. Also through aerobics training, your heart, which is just another muscle, becomes bigger and is able to pump more blood with each contraction and to pump the blood faster. Your lungs become more efficient, with increased pulmonary capillary bed activity, which improves the tone of your blood, allowing you to get more oxygen out of each breath. Blood circulation throughout your body becomes better, waste products are eliminated more easily."  - the Lydiard System

TEAM > TEAMMATE > SELF

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⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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!

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

+ 1000's @ CV on AAM grass loop, r= 75" (w= 5-6 / m= 8-9)

+ 6 x short grass hills

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ plyo progression

+ light aerobic running
+ sprint work or hill work
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ cut-down run on park 2k lake loop
(w= 8k from ~80% to ~85% / m= 14-16k from ~75% to ~80%)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room