#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
+ (w) 4 x 2000 @ ~85% Threshold, r= 75-90"
(250 fast + 150 float to start odd #'s)
+ (m) 7 x 2000 @ ~80% Tempo, r= 75-90"
(250 fast + 150 float to start odd #'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 (6:15 AM - depart from locker room)
800j + mcmillan wu
+ GEORGIA TECH XC INV, m= 8k (8:30 AM) / w= 6k (9:20 AM)
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 at chatt hills rico ballpark
+ cool-down exercises
+ recovery strategies
