#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
+ cool-down exercises
+ recovery strategies
