from sea to shining sea

#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) 7 x 800 @ ~CV, r= 75" + 800j + 4 x 300 @ 5k RP, r= 100j

+ (MD/800) 5 x 600 @ ~CV, r= 200j + 800j + 4 x 150

+ strength & conditioning

wednesday (3:30 PM)

those traveling to Azusa - 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
+ 3-4 x 200 @ RP OR 3 x 30 + 2 x 100 + 2 x 120

+ general strength circuit

BRIAN CLAY INV (10,000m)

friday

those not racing Friday:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

those racing Friday:

+ UF TOM JONES INV (1500m, 3000SC, 5000m)

+ BERRY INV (1500m)

+ BRIAN CLAY INV (5000m)

saturday

those not racing Saturday:

easy aerobic running on your own

+ stretching & mobility

those racing Saturday:

+ UF TOM JONES INV (800m, 4x400m)

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room