raleigh and tally and in-between

#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

+ workouts - tbd

+ strength & conditioning

wednesday 

those traveling to Raleigh (m) & Tallahassee - on your own in AM

+ depart around noon

those not traveling (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

RALEIGH RELAYS (men's 3000SC, 5000m, 10,000m)

FSU RELAYS (5000m)

those traveling to Raleigh (w) - depart early AM

+ light running & pre-meet upon arrival

those not traveling (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running

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

+ general strength circuit

friday

RALEIGH RELAYS (women's 3000SC, 5000m, 10,000m)

FSU RELAYS (800m, 1500m)

those not traveling (on your own)

workouts - tbd

+ strength & conditioning

saturday (on your own)

light aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies