holiday2020.1

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

Hopefully the final exams for the semester went well!  Now, in official school holiday, we can meet on Tuesday, Friday, and possibly even Sundays on a voluntary basis.  Everyone was sent a form from the Compliance Office to submit if wanting to participate in these voluntary workouts.  As of now, we plan to continue having the track open for workouts from 10:00 AM on.  If there is substantial interest in meeting we will forward more information to you.

Some suggestions:

>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Saturday, January 2, 2021

Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.

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)

800j + mcmillan wu

+ 5-8 x 1000 @ ~Threshold, r= 600 @ ~65% (w= 5-6 / m= 6-8)

then 4-6 x 100 fast strides w/ walk-jog back recovery

(800 - 2 x 4 x 300 @ AnAe P, r= 300j / R= 600j)

+ strength & conditioning

wednesday (on your own)

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)

800j + dynamic wu

+ 6 x 80m fast striding in spikes w/ walk-jog back recovery
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running

+ work on A march
+ hip circuit

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

800j + mcmillan wu

CHOOSE:
+ 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace, r= 90" / R= 4'

OR 8 to 10 miles @ ~Tempo pace (75-80%)
(800: 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace, r= 90" / R= 4')

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies