slight pause in the middle

***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 (3:30 PM)

800j + mcmillan wu

+ (LD/ some MD) Threshold running, w= 6k / m= 6400m

+ (800/ some MD) 7 x 800 @ Ae P to VO2max, r= 1:1

+ 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 & 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 (3:30 PM)

800j + mcmillan wu

+ (LD) 3 x 300 + 1 x 1600 @ VO2max + 4 x 400 + 1 x 800 @ AnAe E

+ (MD) 4 x 300 + 2 x 800 + 3 x 400 (2nd 800 w/ negative split)

+ (800) 2 x 5 x 300 @ AnAe P, r= 3' / R= 12'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room