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#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday (6:30 AM)

800j + mcmillan wu

+ (2k road loop) w= 6k @ Threshold / m= 14k @ Easy Tempo to Tempo

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ light aerobic running
+ 6-8 x ~80m on Cherry St hill
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ (w) 2000 @ ~Threshold + 3 x 800 + 4 x 400 + 2 x 200

+ (m) 7000 @ ~Threshold to VO2 max (6400 + 600)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies