let the good times roll

Personal bests, qualifying standards, all-time lists... keep the ball rolling!

#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) 2000-1600-1200-800-400 cutdown from ~CV

    r= 5', 4', 3', 2' (w/ fast 300 before EACH rep, r= 100j)

+ (MD) 1600 @ ~Threshold, r= 800j + 6 x 300 @ ~SE, r= 1:10

+ strength & conditioning

wednesday (3:30 PM)

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 (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x cherry st hill sprints

+ general strength circuit

friday (3:30 PM)

800j + mcmillan wu

+ 100 @ ~Threshold + 400j + 1600 @ ~VO2max, r= 8'

    + 4 x 400 + 1 x 800 @ ~AnAe E, r= 2'; R= 8'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies