final finals

NOTE ABOUT COVID TESTING... IF YOU ARE PLANNING TO COME TO CAMPUS FOR WORKOUTS... YOU MUST BE TESTED EACH WEEK IN THE TECH CENTER AT EDGE BUILDING ANYTIME BETWEEN 7:00-9:30 AM THIS WEEK ON TUESDAY-WEDNESDAY

For the next week we are in a period where no activity can be required, only suggested.  It is entirely up to you whether you complete suggested workouts.  As such, we can make sure the track is open for those who are local, but we cannot be at practice.  We are available, however, for any questions you have or input you want/need.  For weekly mileage, you can post to comments like the summer or you can text.  For suggested workout results, you can text if you want coaches to have the information.

Easy tempo and tempo running, fartlek running, and hills are acceptable substitutes for listed workouts.

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

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (track will be open by 10:00 AM)

no required activity

suggested activity:

800j + mcmillan wu

+ 1600's @ ~85% Threshold, r= 1' (w= 5-6 / m= 6-8)

(800 - 10-12 x 400 @ ~VO2max, r= ratio of 1:1)

+ strength & conditioning

wednesday (on your own)

no required activity

suggested activity:

400j + lunge matrix wu

+ aerobic running

+ hurdle drills if available

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (on your own)

no required activity

suggested activity:

800j + dynamic wu

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (track will be open by 10:00 AM)

no required activity

suggested activity:

800j + mcmillan wu

+ 8-9 x 600 @ ~Ae Power, r= 400j @ ~65%

(800 - 2 x 4 x 200 @ ~SE, r= 2' / R= 6-7')

+ strength & conditioning

saturday (on your own)

no required activity

suggested activity:

aerobic running

+ stretching & mobility

sunday (on your own)

no required activity

suggested activity:

long aerobic running

+ cool-down exercises

+ recovery strategies