championship season

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

monday (on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

easy aerobic running

tuesday (8:00 AM - park 2k lake loop)

800j + mcmillan wu

+ (w) 4-5 x 2000 @ ~85% Threshold, r= 60-75"

+ (m) 7 x 2000 @ ~80% Tempo, r= 60-75"

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 6 x mini-hurdle run-throughs

+ 6 x skip bounding on cherry st hill

+ general strength circuit

friday (8:00 AM - park cinder loop)

800j + mcmillan wu

+ 3-4 x 5 x 400 @ ~VO2max, r= 1:1 / R= 3'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (8:00 AM - track)

800j + mcmillan wu

+ (w) 1 x 800 @ ~VO2max, r= 2' + 8 x 1200 @ ~Tempo, r= 1'

+ (m) 1 x 800 @ ~VO2max, r= 2' + 10 x 1200 @ ~Tempo, r= 1'

+ cool-down exercises

+ recovery strategies

sweet home alabama

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

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 - park cinder loop)

800j + mcmillan wu

+ (w)  reps @ ~Threshold

+ (m)  reps @ ~Tempo

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

+ depart for Tuscaloosa at 12:30 PM

+ light shake-out run upon arrival

thursday (10:00 AM - depart hotel for course preview)

400j + dynamic wu + plyo progression

+ light aerobic running on course

+ 3 x starts from starting light in course

+ general strength circuit

friday

800j + mcmillan wu

+ CRIMSON CLASSIC, m= 8k (8:30 AM CT) / w= 6k (9:20 AM CT)

those not competing: workout-tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (AM time-tbd)

long aerobic running

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

back to the routine

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

monday (on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

easy aerobic running

tuesday (8:00 AM - park cinder loop)

800j + mcmillan wu

+ (w) 5 x 1600 @ ~85% Threshold, r= 60-75"

+ (m) 9 x 1600 @ ~80% Tempo, r= 60-75"

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 8 x mini-hurdle run-throughs

+ 6 x skip bounding on cherry st hill

+ general strength circuit

friday (8:00 AM)

800j + mcmillan wu

+ 18-20 x 300 hills @ ~CV to Ae P, r= 300 jog down

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:00 AM - track)

800j + mcmillan wu

+ (w) 3 x 500 @ ~VO2max, r= 2' + 8 x 1200 @ ~Tempo, r= 1'

+ (m) 3 x 600 @ ~VO2max, r= 2' + 10 x 1200 @ ~Tempo, r= 1'

+ cool-down exercises

+ recovery strategies

home xc invitational

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

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 - park 2k road loop)

800j + mcmillan wu

+ (w) 4 x 2000 @ ~85% Threshold, r= 75"

   (250 fast + 150 float to start odd #'s)

+ (m) 7 x 2000 @ ~80% Tempo, r= 60-75"

   (250 fast + 150 float to start odd #'s)

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 8 x mini-hurdle run-throughs

+ 4 x skip bounding on cherry st hill

+ general strength circuit

friday (6:15 AM - depart from locker room)

800j + mcmillan wu

+ GEORGIA TECH XC INV, m= 8k (8:30 AM) / w= 6k (9:20 AM)

those not competing: workout-tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

due to Sun weather forecast:

long aerobic running

+ cool-down exercises

+ recovery strategies

sunday (on your own)

long aerobic running at chatt hills rico ballpark

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

OFF

on to the next

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

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)

800j + mcmillan wu

+ (w) 600 + 800 + 1000 @ ~Ae Power, r= 1600 @ ~Tempo-Threshold; R= 2'

+ (m) 6-7 x 2000 @ ~Tempo, r= 60-75" (250 fast + 150 float to start #2, 4, 6)

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 8 x mini-hurdle run-throughs

+ 6 x skip bounding on cherry st hill

+ general strength circuit

friday (8:00 AM)

800j + mcmillan wu

+ 18-20 x 300 hills @ ~CV to Ae P, r= 300 jog down

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (AM time-tbd)

800j + mcmillan wu

+ 1000's @ ~Tempo, 80% at foxhall, r= 45-60"; w= 10-12 / m= 12-14

+ cool-down exercises

+ recovery strategies

to the rocket city

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

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)

800j + mcmillan wu

+ 4 x 200 fowler st hill, r= 200j

+ 1 x 300 fast, on track, r= 500j

+ 80% intervals on track, w= 5 x 1600; m= 6 x 2000

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

+ depart for Huntsville at 12:15 PM

+ light shake-out run upon arrival

thursday (10:00 AM - depart hotel for course preview)

400j + dynamic wu + plyo progression

+ light aerobic running on course

+ 3 x starts from starting light in course

+ general strength circuit

friday

800j + mcmillan wu

+ men depart for course at 6:00 AM / women depart at 6:30 AM

+ SOUTHERN SHOWCASE, m= 8K at 7:30 AM / w= 5k at 8:10 AM

+ strength & conditioning

those not traveling:

10-12 x 200 fowler st hill, r= jog down recovery

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (6:45 AM)

800j + mcmillan wu

+ 1000's @ ~Tempo, 80% at foxhall, r= 45-60"; w= 8-12 / m= 10-14

+ cool-down exercises

+ recovery strategies

chop wood carry water

#MTM #chopwoodcarrywater #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify

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)

800j + mcmillan wu

+ (w) 3-4 x 2000 @ ~85% Threshold, r= 90"

+ (m) 4-5 x 3000 @ ~80% Tempo, r= 90"

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 8 x mini-hurdle run-throughs

+ 6 x skip bounding on cherry st hill

+ general strength circuit

friday (8:00 AM)

800j + mcmillan wu

+ workout on grass AAM+ loop - tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (7:45 AM)

long aerobic running at chatt hills rico ballpark

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies