back to the routine

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

monday (on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

easy aerobic running

tuesday (8:00 AM - park 2k road loop)

800j + mcmillan wu

+ (w) 4 x 2000 @ ~85% Threshold, r= 75"

+ (m) 7-8 x 2000 @ ~80% Tempo, r= 60-75"

+ 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

+ 6 x skip bounding on cherry st hill

+ general strength circuit

friday (8:00 AM)

800j + mcmillan wu

+ 18-20 x 300 hills @ ~CV to Ae P, r= 300 jog down

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (AM time-tbd)

800j + mcmillan wu

+ 1000's @ ~Tempo, 80% at venue-tbd, r= 45-60"; w= 10-12 / m= 12-14

+ cool-down exercises

+ recovery strategies