no break for fall break

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal  #discipline

monday (OFF or on your own)

dynamic wu
+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - park cinder loop)

800j + mcmillan wu

+ (w) 4 x 4 x 400 @ ~Ae Power & faster, r= 60" / R= 3'

+ (m) 4-5 x 5 x 400 @ ~Ae Power & faster, r= 60" / R= 3'

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running OR 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

+ skip bounding on cherry st hill

+ fast strides in spikes focusing on A run

+ general strength circuit

friday (8:00 AM - track)

800j + mcmillan wu

+ (w)  Ae Power reps on track, 4 x 1500m, r= 1:1

+ (m) 400, 800, 1200, 1600 w/ 2k @ ~Threshold between, r= 2'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (AM time-tbd @ chatt hills rico ballpark)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies