xc and outdoor track in the same week...what!

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

NCAA XC NATIONALS in Stillwater - w6k @ 11:50 AM

tuesday (3:30 PM)

800j + mcmillan wu

+ 6 -8 x 1000 @ ~CV, r= 75" + 100, 110, 120, 130, 140, 150 w/ walk back rec

+ (Steeple) workout - tbd

+ (w800) 8 x 300 @ ~AnAe E, r= 90" + 10' walk-jog + 1 x 500 fast

+ (W-XC) easy running

+ strength & conditioning in Brock

wednesday (3:30 PM)

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 (3:30 PM)

800j + dynamic wu

+ light aerobic running

+ spring development - tbd

+ those racing Friday - 2-3 x 200 @ RP

+ hip circuit

friday (3:30 PM)

AM - shakeout

YELLOW JACKET INV - 1500m, 2000SC, 5000m

those not racing:

(in AM) Tempo running at park OR Threshold repeats on track

(in AM) those racing Saturday - 2-3 x 200 @ RP

+ strength & conditioning

saturday (on own)

AM - shakeout

YELLOW JACKET INV - 800m, 4 x 400m

those not racing (on own in AM)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies at training room