sweet home alabama

#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 - park cinder loop)

800j + mcmillan wu

+ (w)  reps @ ~Threshold

+ (m)  reps @ ~Tempo

+ 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

+ depart for Tuscaloosa at 12:30 PM

+ light shake-out run upon arrival

thursday (10:00 AM - depart hotel for course preview)

400j + dynamic wu + plyo progression

+ light aerobic running on course

+ 3 x starts from starting light in course

+ general strength circuit

friday

800j + mcmillan wu

+ CRIMSON CLASSIC, m= 8k (8:30 AM CT) / w= 6k (9:20 AM CT)

those not competing: workout-tbd

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

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

sunday (AM time-tbd)

long aerobic running

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies