championship season

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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 - cinder loop or track)

800j + mcmillan wu

+ (w) 12 x 400 @ ~VO2max, r= 1:1 + 1 x 2000

+ (m) 4-5 x 2000 @ ~Threshold, r= 90"

+ 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 (6:45 AM)

800j + dynamic wu & speed ladder
+ plyo progression

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

friday (6:45 AM - cinder loop)

800j + mcmillan wu

+ (w) 4 x 1500 @ ~Ae Power, r= ~1:1

+ (m) 2 x 400 + 12k Tempo run on 2k road loop + 4 x 400

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room