jogging into the new year

***meet in Brock for all practices this week***

#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 - 5x60" + 6x45" + 4x30"; all on 3' cycle + 2k Tempo

+ strength & conditioning

wednesday (2:00 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (2:00 PM)

800j + dynamic wu & plyo progression

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

+ (800/some MD) 3 x 60, r= 2' + 2 x 120, r= 3' + 1 x 150

+ general strength circuit

friday (2:00 PM)

800j + mcmillan wu

+ (LD) 1600, 1200, 800, 400 w/ 2k @ ~Threshold between, r= 2'

+ (MD/800) 3 x (300, 200, 200, 200 @ ~AnAe P), r= 2.5'/1.5'; R= 8' + 1 x 300

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room