#MTM #chopwoodcarrywater #lastyearmentality #WILDDOGS ⬈🝚x🝚 #rememberthegoal #discipline #edify
REMINDER, put in work over the break on CONFIDENCE! Spend some time each day after training. Think on ESP. What Effort did you feel good about, what Success did you have, and what did you make Progress on? Ten to fifteen minutes, write it down, make it a daily habit!
monday (OFF or on your own)
+ OFF or light running on your own
(If OFF, cross-training is encouraged)
tuesday (on your own)
suggested training:
800j + mcmillan wu
+ 14-16 x 300 hill reps w/ jog down rec + 1600-3200 @ ~Tempo
(hill similar to 300m tech parkway hill; if no hill, do Friday workout)
+ strength & conditioning
wednesday (on your own)
suggested training:
400j + lunge matrix wu
+ aerobic running w/ 30-40' @ ~Ae Threshold
+ hurdle drills (or 3000SC hurdling)
+ barefoot strides on grass or turf
+ hip circuit
thursday (on your own)
suggested training:
800j + dynamic wu + plyo progression
+ light aerobic running
+ 6-8 x 100 @ 1500 to 800 pace, r= 100w
+ general strength circuit
friday (on your own)
suggested training:
800j + mcmillan wu
+ 2 x 1200 + 2 x 1000 + 2 x 800 @ ~Ae P, r= 1:0.5
+ 400j + 2 x 200 fast, r= 30"
(if done on Tue, do Tempo running @ 80% or 1600's @ ~Threshold)
+ strength & conditioning
saturday (on your own)
suggested training:
easy aerobic running
+ stretching & mobility
+ extra work on area(s) of irritation or weakness
sunday (on your own)
suggested training:
long aerobic running
+ cool-down exercises
+ recovery strategies
