off and running

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

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)

800j + mcmillan wu

+ 2000's @ ~Tempo, 80% on park road loop, r= 60-90"; w= 4-5 / m= 6-7

   (200 fast + 200 float to start even #'s)

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ 4-6 x grass strides in spikes

+ hip circuit

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 8 x mini-hurdle run-throughs

+ 4 x skip bounding on cherry st hill

+ general strength circuit

friday (8:00 AM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (AM time-tbd)

long aerobic running at chatt hills rico ballpark

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies