#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)
800j + mcmillan wu
+ (w) 7 x ~700m hill, r= jog down
+ (m) 8 x ~700m hill, r= jog down
+ strength & conditioning
wednesday (8:00 AM - track)
800j + lunge matrix wu
+ Reps @ ~Ae Threshold, r= 400j; w= 3 x 2400m / m= 3 x 3000m
+ 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
+ 800 @ Ae P + 70w + Threshold running
(w= 4-5 x 1600 / m= 6-8 x 1600, r= 90")
+ strength & conditioning
saturday (on your own)
easy aerobic running
+ stretching & mobility
+ extra work on area(s) of irritation or weakness
sunday (AM time - tbd @ venue - tbd)
long aerobic running (can progress toward ~Ae Threshold)
+ cool-down exercises
+ recovery strategies
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