fall break

Fall Break begins next weekend and goes through Tue of next week.  Classes start back on Wednesday of next week.

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚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 - cinder loop)

800j + mcmillan wu

+ (w) 10-12 x 400 @ ~VO2max, r= 1:1 + 1 x 2000 road loop

+ (m) 14-16k Tempo run on 2k road loop

+ 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 - cinder loop)

800j + mcmillan wu

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

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

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room