hills

"... hill training is beneficial because, when going uphill, you have more engagement of motor units - the bundles of muscle fibers that ignite while running.  This enhances muscular strength and endurance.  You also likely engage a portion of your core more when running uphill because every time you push your legs harder into the ground, your core must stabilize to compensate for the tilt... (also) pushing yourself up a hill helps you produce more power as opposed to sprinting on flat surfaces." - Tom "Tinman" Schwartz

TEAM > TEAMMATE > SELF

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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)

800j + mcmillan wu

+ welgevallen (tennis center) hills; 5 x 170m + 10 x 120m

+ 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

+ reps on cinder loop (w @ Ae Power / m @ Threshold)

+ 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