One more week until the new year! Anxious to have everyone back. Try to keep away from large crowds, as the coronavirus appears to be making a comeback, case-wise.
Some suggestions:
>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Sunday, January 2, 2022
Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide. Use runfastcoach.com to determine pace range for workout, then start at slow end of range and try to work toward fast end of range. You can also substitute workouts as needed with a fartlek, a longer 75-80% tempo run, or hill repeats.
TEAM > TEAMMATE > SELF
⬈🝚x🝚 #ambitiontoexcel #WILDDOGS
(if OFF, cross-training is encouraged)
+ hip circuit
OR 5 x 60-80m fast striding uphill w/ walk down recovery
