#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 (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
