exams on deck

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 (7:00 AM @ Brock)

800j + mcmillan wu

+ 600's @ fast end of Threshold, r= 200 float @ ~65%; w= 8-10 / m= 10-12

+ strength & conditioning

wednesday (9:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (9:30 AM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

+ general strength circuit

friday (7:30 AM @ Brock)

800j + mcmillan wu

+ (park 2k lake loop) 10-12k @ ~Tempo + 4 x mandela 150m hills

OR 3-5 x (800 @ ~Threshold + 200 float + 600 @ Threshold + 400 float)

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (9:15 AM)

long aerobic running at Brock

+ cool-down exercises

+ recovery strategies