KJo returns to Madison

Post-regionals... on to the NCAA Nationals for one, down time for some, return to light running and workouts for others.   Determine what you feel you need.  Communicate with coaches if needed.  Everyone should, at a minimum, continue some mobility work and stretching.

Teamworks calendars should be up-to-date.  Refer to your calendar to know whether you have practice or whether you have an "additional day off".  Training listed on an "additional day off" is suggested training.  You may complete the training as listed or you may take the additional time off.  If something seems incorrect to you, please contact us.

#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

NCAA - KJo (6:30 AM - track):

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

NCAA Regional group (on your own):

suggested training - OFF + mobility & stretching

Non-NCAA Regional group (on you own):

suggested training - light aerobic running + mobility & stretching

wednesday

NCAA - KJo (3:30 PM):

light aerobic running + hurdle drills + strides + hip circuit

NCAA Regional group (on your own):

suggested training - OFF + mobility & stretching

Non-NCAA Regional group (3:30 PM):

light aerobic running + hurdle drills + strides + hip circuit

thursday

NCAA - KJo (on your onw in AM):

light aerobic running + travel to Madison, WI

NCAA Regional group (on your own):

suggested training - light aerobic running + mobility & stretching

Non-NCAA Regional group (on your own):

suggested training - light aerobic running + 6 x cherry st hill sprints

friday

NCAA - KJo (AM time - tbd):

800j + dynamic wu

+ light aerobic running over xc course

+ 3-4 x starts from starting line in spikes

NCAA Regional group (on your own):

suggested training - light aerobic running + mobility & stretching

Non-NCAA Regional group (on your own):

workout - tbd

saturday

NCAA - KJo (AM shake-out time - tbd):

800j + mcmillan wu + 1 x 300 fast wu approx 10' prior to race start

NCAA XC NATIONALS, w= 6k

NCAA Regional group (on your own):

suggested training - light aerobic running + mobility & stretching

Non-NCAA Regional group (on your own):

suggested training - light aerobic running + mobility & stretching

sunday

NCAA - KJo (on your own):

suggested training - light shake-out run or OFF

NCAA Regional group (on your own):

suggested training - light aerobic running + mobility & stretching

Non-NCAA Regional group (time - tbd):

long aerobic running at chatt hills rico park

+ cool-down exercises

+ recovery strategies in training room