keep on keepin' on

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (OFF or on your own)

If OFF, cross-training is encouraged

OR dynamic wu

+ light aerobic running

+ 4-6 x technique strides on grass

tuesday (6:30 AM)

800j + mcmillan wu

+ (women) 5 x 1.5 loops on cinder loop @ ~Threshold+, r= 2'

+ (men) 14,000m on 2k road loop @ Easy Tempo to Tempo

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & speed ladder

+ light aerobic running
+ 6-8 x ~80m on Cherry St hill
+ work on A march
+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ 1000/1600 @ Threshold + 400j + (6 x 400, 6 x 300, 6 x 200,

r= 2', 1.5', 1'; R= 4', 3') + 400j + 1000/1600 @ Threshold

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies