NCAA bound

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

Monday - NCAA Indoor group

Tuesday - non NCAA group

Wednesday - Women's NCAA XC group

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

+ (M&W-INDOOR) w - workout-tbd / m= 5600m Thresh + 3 x 200 cut-downs

+ (W-XC) 6 x 1000 @ ~CV, r= 75" + sled pulls

+ (M&W-track) Threshold running + 3 x 200 cut-downs

+ (Steeple) workout - tbd

+ (w800-track) 3 x 3 x 300 cut-downs, r= 1' / R= 10'

+ strength & conditioning in Brock

wednesday (6:30 AM)

(NCAA Indoor & NCAA XC - on own)

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 (on your own)

(NCAA Indoor - tbd / NCAA XC - as a group)

800j + dynamic wu

+ light aerobic running

+ spring development - tbd

+ hip circuit

friday (on your own)

800j + mcmillan wu

+ (NCAA Indoor - tbd)

+ (W-XC, in AM as group)  400 @ AnAe E + 3200 @ Thresh + 2 x 400 @ Ae P

+ (M&W-track) 16-20 x 300 cut-downs, r= 1'  OR  20 x 400 @ ~CV, r= 100j

+ (w800-track) workout - tbd

+ strength & conditioning

saturday (on own)

+ (NCAA Indoor - tbd)

+ (NCAA XC - light running + travel to Stillwater)

others:

aerobic running

+ stretching & mobility

sunday (on your own)

+ (NCAA XC) light running over xc course + starts from starting line

long aerobic running at river

+ cool-down exercises

+ recovery strategies at training room