city of brotherly love

#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

+ 3-4 x 600 @ ~Threshold, r= 200j + 400j + race pace reps

+ strength & conditioning

wednesday (on your own)

those traveling to Philadelphia - light running upon arrival

+ light race pace reps on track if available

those not traveling:

400j + lunge matrix wu

+  light aerobic running

+ barefoot strides on grass or turf

+ hip circuit

thursday

AM - shakeout

PENN RELAYS (1500, 3000SC, 5000, 10,000)

those not racing:

800j + dynamic up + light aerobic running

those not traveling:

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill sprints w/ walk down recovery

+ general strength circuit

friday

AM - shakeout - tbd

PENN RELAYS

those not competing (on your own):

800j + mcmillan wu

+ light aerobic running

those racing at Auburn:

800j + mcmillan wu

+ light running + race pace reps before traveling

saturday

AM - shakeout

PENN RELAYS (4 x 1500, 4 x Mile, 4 x 800)

those not competing:

+ light aerobic running on own

+ stretching & mobility

those competing at Auburn

AM - shakeout

AUBURN INV

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies