Fall Break begins next weekend and goes through Tue of next week. Classes start back on Wednesday of next week.
TEAM > TEAMMATE > SELF
#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚 #ambitiontoexcel #WILDDOGS
⬈🝚x🝚 #ambitiontoexcel #WILDDOGS
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!
monday (on your own or OFF)
dynamic wu
+ light aerobic running
+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)
(if OFF, cross-training is encouraged)
tuesday (6:30 AM - cinder loop)
800j + mcmillan wu
+ (w) 10-12 x 400 @ ~VO2max, r= 1:1 + 1 x 2000 road loop
+ (m) 14-16k Tempo run on 2k road loop
+ strength & conditioning
wednesday (6:30 AM)
400j + lunge matrix wu
+ aerobic running
+ hurdle drills
+ barefoot strides on grass
+ foot drills in sand or arch strengthening exercises
+ hip circuit
+ hip circuit
thursday (6:30 AM)
800j + dynamic wu & speed ladder
+ plyo progression
+ plyo progression
+ light aerobic running
+ sprint work or hill work
+ work on A march
+ general strength circuit
+ sprint work or hill work
+ work on A march
+ general strength circuit
friday (6:30 AM - cinder loop)
800j + mcmillan wu
+ (w) 4 x 1500 @ ~Ae Power, r= ~1:1
+ (m) 4-5 x 2000 @ ~Threshold, r= 90"
+ strength & conditioning
saturday (on your own)
aerobic running
+ stretching & mobility
sunday (8:45 AM)
long aerobic running at kennesaw
+ cool-down exercises
+ recovery strategies in training room