Good luck in finishing your remaining exams! We'll practice on Tuesday morning, then you'll be on your own for the rest of the week and holiday break. Easy tempo/Ae Threshold and tempo running, fartlek running, and hills are acceptable substitutes for recommended workouts for this week and throughout holiday break.
#MTM #chopwoodcarrywater #lastyearmentality #WILDDOGS ⬈🝚x🝚 #rememberthegoal
boston group: easy volume throughout this week, or OFF as needed. Start back with workouts next week.
monday (OFF or on your own)
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 (7:30 AM - track)
800j + mcmillan wu
+ threshold running - w= 5600m / m= 6400m @ slow end of AnAe T
+ 400 w-j + 4-6 x 100m strides
+ strength & conditioning
wednesday (on your own)
400j + lunge matrix wu
+ aerobic running (some at ~Aerobic Threshold)
+ hurdle drills
+ barefoot strides on grass or turf
+ hip circuit
thursday (on your own)
800j + dynamic wu & plyo progression
+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j
+ (800/some MD) 2 x 4 x 80m @ 800 GP, r= 1' / R= 3'
+ general strength circuit
friday (on your own)
800j + mcmillan wu
+ (LD) 1000's @ ~CV, r= 75" / w= 6-7, m= 6-8
+ (MD) 4 x 1k @ ~CV, r= 75" + 400 walk-jog
+ 4 x 400 cutdowns @ ~AnAe E, r= 2'
+ strength & conditioning
saturday (on your own)
+ light aerobic running
+ stretching & mobility
sunday (on your own)
long aerobic running
+ cool-down exercises
+ recovery strategies
