#MTM #chopwoodcarrywater #lastyearmentality #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline
monday (OFF or on your own)
dynamic wu
+ OFF or light running on your own
dynamic wu
+ OFF or light running on your own
(If OFF, cross-training is encouraged)
tuesday (8:00 AM - brookridge-glen arden hill)
800j + mcmillan wu
+ (w) 5 x ~800m hill, r= jog down
+ (m) 6 x ~800m hill, r= jog down
+ strength & conditioning
wednesday (8:00 AM - track)
800j + lunge matrix wu
+ Reps @ ~Ae Threshold
+ hurdle drills (or 3000SC hurdling)
+ barefoot strides on grass or turf
+ hip circuit
thursday (8:00 AM)
400j + dynamic wu + plyo progression
+ light aerobic running
+ 5 x skip bounding on cherry st hill
+ 5 x fast strides in spikes focusing on A run
+ general strength circuit
friday (8:00 AM - track)
800j + mcmillan wu
+ (w) 4 x 4 x 400 @ ~Ae Power & faster, r= 60" / R= 3'
+ (m) 4800 @ ~Threshold + 3 x 1k @ ~CV + 5 x 400 @ Ae P & faster
+ strength & conditioning
saturday (on your own)
easy aerobic running
+ stretching & mobility
+ extra work on area(s) of irritation or weakness
sunday (8:30 AM - chattahoochee river)
long aerobic running (can progress toward ~Ae Threshold)
+ cool-down exercises
+ recovery strategies
