onto jacksonville

NOTE: with all but a few now done competing for the season, we should mostly be in the time off period following the end of competition.  What this "break" period should look like is 5 days completely off from running and cross-training, but each day should contain 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  The next 5 days should be off of running, but can add cross-training such as walking, biking, swimming, etc, AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  After this 10 day period, if feeling ready to return to running, can add 20-30 minutes of light running with 3-5 short strides at ~5k pace after the run, AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  As needed, can take days off from running, but cross-train AND continue the 10-15 minutes of stretching, foam rolling, mobility work, leg swings, etc.  Gradually build into summer mileage.

TEAM > TEAMMATE > SELF

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

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 (5:30 PM)

800j + mcmillan wu

+ (LD) 4 x 1600 cutdowns from ~80%, r= 1'

+ (3kSC) 4 x 400 @ 1500m pace, r= 1' + 800j + 3 x 600 (200F+400H), r= 1:2

+ strength & conditioning

wednesday (5:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (5:30 PM)

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill sprints w/ walk down recovery

+ general strength circuit

friday (5:30 PM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

+ light aerobic running on own

+ stretching & mobility

sunday (time - tbd)

med-long aerobic running @ chattahoochee river

+ cool-down exercises

+ recovery strategies at training room