holiday2020.3

NOTE ABOUT COVID TESTING... all returning to campus must take covid test and receive negative result prior to participating in group practice

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.  Use runfastcoach.com to determine pace range for workout, then start at slow end of range and try to work toward fast end of range.

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

+ 1000's @ ~CV, r= 90"; w= 6 / m= 8-9

then 100, 110, 120, 130, 140, 150 fast w/ walk back recovery

(800 - 3-4 x (300 + 200 @ AnAe P, r= 1'); R= 8-12')

+ 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

+ 10 x 300 @ ~AnAe E, r= ratio of 1:2 + 1600j + 1 x 400 @ finishing speed

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

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies