work don't stop

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal  #discipline

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - amsterdam ave hill loop)

800j + mcmillan wu

(amsterdam ave > kings ct > san antonio dr > courtenay dr loop)

(hill = ~700m / total loop = ~1800m)

+ (w) 5 x ~700m hill, r= loop @ ~Ae T for #1, 3, 5 / jog down for #2, 4

+ (m) 6 x ~700m hill, r= loop @ ~Ae Threshold

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 5 x skip bounding on cherry st hill

+ 5 x fast strides in spikes focusing on A run

+ general strength circuit

friday (8:00 AM - track)

800j + mcmillan wu

+ (w) 700 @ ~Ae P + 4800 @ ~Threshold + 700 @ ~Ae P, r= 90"

+ (m) 3 x (800 @ ~Thresh + 3200 @ ~Tempo) + 800 @ ~Thresh, r= 90"

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (AM time - tbd @ chatt hills rico ballpark)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies