holiday2023.2

Last week of 2023... excited for 2024 and excited to see everyone soon!

Reminders... Training goals for the holiday break are to be consistent with your running, recovery, nutrition, and sleep; and to complete each day's training as listed below.  Each day's training includes more than just the running component!  As always, make sure you understand everything and if needed, reach out with questions.

>report back on Tuesday, January 2, 2024

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

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

+ (LD/some MD) Easy Tempo to Tempo running + 3 x 30" hills (8-14k)

*work on going longer than previous weeks

+ (800/some MD) Hills - 4x60" + 4x45" + 4x30"; all on 3' cycle + 2k Tempo

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 2 x 4 x 100m @ 800 GP, r= 1' / R= 3'

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ (LD/MD/800) 3-4 x 5 x 400 @ Ae P,  r= 1' / R= 2'

OR Threshold running (w= 6k / m= 6400m) + 800j + 1 x 1' hard

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room