competition is king

“Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” ~Heraclitus

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #allgolds #hustle #juice #byoj #MTM #actachieveactualize

monday (on your own or OFF)

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

+ 7 x 800 @ Ae Power, r= ratio of 1.0:0.5 + 1200j + 3 x 400 @ AnAe E, r= 1'
(Middle Distance: 4 x 800 + 1200j + 2 x 3 x 400 @ AnAe E, r= 1' / R= 3')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing Fri:
+ mini-hurdle technique runs
+ sprint development - tbd
+ light aerobic running
+ hip circuit

friday

those competing in 5000m:
AM shake-out, time - tbd
YELLOW JACKET INV - 5000m
those competing Sat (time - tbd):
800j + dynamic wu
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing (6:45 AM):
800j + mcmillan wu

workout - tbd

+ strength & conditioning

saturday

those competing:
AM shake-out, time - tbd
YELLOW JACKET INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room