from tobacco road to the sunshine state

#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

+ workouts - tbd

+ strength & conditioning

wednesday (3:30 PM)

those traveling to Raleigh - on your own in AM

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own in AM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 3-6 x 200 @ RP

+ general strength circuit

RALEIGH RELAYS (men's 3000SC, 5000m, 10,000m)

friday

those not racing Friday:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

those racing Friday:

+ FLORIDA RELAYS (4 x 800m, 1500m, 3000SC, 5000m)

+ RALEIGH RELAYS (women's 3000SC, 5000m, 10,000m)

saturday

those not racing Saturday:

easy aerobic running on your own

+ stretching & mobility

those racing Saturday:

+ FLORIDA RELAYS (800m)

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room