holiday2022.1

Suggested workouts for this week are below.  Easy tempo and tempo running, fartlek running, and hills are acceptable substitutes for recommended workouts for this week and throughout holiday break.

More suggestions:

>report your mileage each week and results for Tue & Fri workouts via text or email
>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 Monday, January 2, 2023

For middle-distance hill workout (or long-distance who are interested), watch...

TEAM > TEAMMATE > SELF

#MTM  #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 (on your own)

800j + mcmillan wu

+ (MD) 12-16 x 400 @ Ae P to VO2max, r= 1:1

+ (LD) 3-5 x 2000 @ Threshold, r= 90"

(ALT) 75-80% tempo running

(ALT) 5', 4', 3', 2', 1' @ ~85%, r= 1:1 @ ~65%

(ALT) hill reps

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling) if available

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running
+ 6 x 80m fast striding in spikes w/ walk-jog back recovery
OR 5 x 60-80m fast striding uphill w/ walk down recovery

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (MD) 2-3 x 8 x 200 @ VO2max, r= 1:1 / R= 3'

+ (LD) 3-4 x 5 x 400 @ CV to Ae P, r= 1' / R= 2'

(ALT) 75-80% tempo running

(ALT) 5', 4', 3', 2', 1' @ ~85%, r= 1:1 @ ~65%

(ALT) hill reps

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

OR (MD) Hill Workout

+ cool-down exercises

+ recovery strategies