off to the races

 ***meet in Brock for all practices this semester unless otherwise noted***

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 (3:30 PM)

800j + mcmillan wu

+ (MD) 12 x 400 @ VO2max, r= 1:1

OR 20 x 200 @ VO2max to AnAe E, r= 1:2

+ (LD) 10-14k @ ~Tempo + 4 x mandela 150m hill

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ travel to Clemson

+ CLEMSON INV (1000m, 600m)

those not competing:

light aerobic running + 2-3 x 200 @ RP

those not traveling (AM time - tbd):

800j + mcmillan wu

+ 4-6 x 1000 @ ~CV, r= 90" + 5 x 300 @ AnAe E, r= 1:2

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON INV (3000m)

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running OR hill workout at kennesaw mountain

+ cool-down exercises

+ recovery strategies