no place like home

#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 (8:45 AM)

800j + mcmillan wu

+ (LD) 3-4 x 1600 @ ~Threshold, r= 1' + 4 x 200 @ AnAe E, r= 200j

+ (3kSC) 4 x 400 @ AnAe E, r= 1' + 3 x 800 (2nd lap w/ hur) + 3 x 200

+ (MD)  3 x 1000 @ ~VO2max, r= 5' + 3 x 200 @ AnAe E, r= 200j

+ strength & conditioning

wednesday (9:30 AM)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (9:30 AM)

800j + dynamic wu & plyo progression

+ light aerobic running

those not racing friday:

6-8 x cherry st hill strides focusing on A run

those racing friday:

2 x 100 + 4 x 200 @ race pace

+ general strength circuit

friday (AM shake-out on own)

YELLOW JACKET INV - 1500m, 3000SC, 5000m

+ strength & conditioning

saturday (AM shake-out on own)

YELLOW JACKET INV - 800m, 4 x 400m

those not racing:

light aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chatt hills rico park

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies