Countdown to 2025... excited to see what we can do!
Reminders... Training goals for the holiday break are to be consistent with your running, recovery, nutrition, and sleep; and to complete each day's training as listed below. Each day's training includes more than just the running component! As always, make sure you understand everything and if needed, reach out with questions.
>report back on Thursday, January 2, 2025. First practice will be on Friday, January 3.
#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)
(if OFF, cross-training is encouraged)
tuesday (on your own)
800j + mcmillan wu
+ (LD) longer progression run from ~Ae T to Tempo (~72.5-80%)
*work on going longer than previous weeks, up to 9-10 miles
+ (MD) 6-8 x 1000 @ ~CS, r= 75"
+ strength & conditioning
wednesday (on your own)
400j + lunge matrix wu
+ aerobic running (can progress toward ~Ae Threshold)
+ hurdle drills
+ barefoot strides on grass or turf
+ hip circuit
thursday (on your own)
800j + dynamic wu & plyo progression
+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j
+ (800/some MD) 2 x 4 x 100m @ 800 GP, r= 1' / R= 3'
+ general strength circuit
friday (on your own)
800j + mcmillan wu
+ (LD) 3-4 x 5 x 400 @ Ae P, r= 1' / R= 400j/3'
+ (MD) 14-16 x 300 @ AnAe E, r= 300j/~1'45"-2'
+ strength & conditioning
saturday (on your own)
+ light aerobic running
+ stretching & mobility
sunday (on your own)
long aerobic running (can progress toward ~Ae Threshold)
+ cool-down exercises
+ recovery strategies
