125 years of penn relays at historic franklin field

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #allgolds #hustle #juice #byoj #MTM #actachieveactualize

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)
YELLOW JACKET CELEBRATION @ GT HOTEL

tuesday (3:30 PM)

800j + mcmillan wu

Penn Relays Thu nite & wDMR: 3-4 miles easy + 6 x 300 cut-downs
Penn Relays m4x8 & UGA group: 3 x 200 + 3 x 400 + 3 x 200 @ AnAe P

+ strength & conditioning

wednesday (8:30 AM)

400j + lunge matrix wu
+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ general strength circuit
Penn Relays Thu nite group & wDMR:
light aerobic running + 2-3 x 200 @ RP
+ possible light shake-out upon arrival on practice fields
11:00 AM departure from campus for airport

thursday (on your own)
800j + dynamic wu
+ 6 x 40m ramp sprints w/ walk-down recovery
+ light aerobic running
+ hip circuit
PENN RELAYS - AM shake-out + RACE
+ m4x800 will meet and run on warm-up fields

friday (on your own)

those competing Fri @ UGA 800m:
AM shake-out + travel to Athens + RACE
those competing Sat @ UGA 1500m:
light aerobic running + 2-3 x 200 @ RP + travel to Athens
Penn Relays group:
light aerobic running + strides on warm-up field

saturday

those not competing at PENN 4 x 800m & UGA 1500m:
AM shake-out + RACE
those not competing:
aerobic running on your own
+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

#404takeover

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #allgolds #hustle #juice #byoj #MTM #actachieveactualize

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ 4 x 4 x 400 @ Ae Power, r= ratio of 1.0:0.5 / R= 2'
OR 11 x 200 cut-downs, r= 90"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ med-long aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
+ hip circuit
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP

friday
those not competing (AM time - tbd):
threshold run on beltline or track
+ strength & conditioning

those competing Fri:
AM shake-out, time - tbd
+ GEORGIA TECH INV - 1500m, 3000SC, 5000m

saturday

those not competing:
aerobic running on your own
+ stretching & mobility
those competing Sat:
AM shake-out, time - tbd
+ GEORGIA TECH INVITATIONAL - 800m, 4 x 400m

sunday (on your own)

long aerobic running @ river

+ cool-down exercises

+ recovery strategies in training room

calm before the storm

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #allgolds #hustle #juice #byoj #MTM #actachieveactualize

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ 4-6 x 1000 @ CV, r= 1' + 800j + 3 x 300 @ AnAe P, r= 500j

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ med-long aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
+ hip circuit
those competing Fri (on own):
+ light aerobic running
+ 2-3 x 200 @ RP

friday (6:00 AM)
those not competing:
threshold run on track
OR 4 x 400, r= 3', 2', 1'
OR 2 x 400, r= 3'
OR 3 x 4 x 400, r= 1' / R= 1600j (1st set flat, 2nd  3rd w/ hur)
+ strength & conditioning
those competing Fri at Ole Miss:
AM shake-out, time - tbd

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (7:30 AM)

long aerobic running @ river

+ cool-down exercises

+ recovery strategies in training room

to the plains up next

“Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” ~Heraclitus

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #allgolds #hustle #juice #byoj #MTM #actachieveactualize

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ AnAe Endurance work
4 x 300, r= 2.5' + 2 x 800, r= 8' + 3 x 400, r= 4'
(800's at slow end of AnAe E for 550, then last 250 slight acc)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ med-long aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing Fri:
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
+ hip circuit

friday
those competing Fri at Auburn (1500 inv, 3000SC, 5000):
AM shake-out, time - tbd
depart for Auburn, time - tbd
those not competing (6:00 AM):
threshold run on beltline

+ strength & conditioning

saturday

those competing at Auburn (1500m, 800m):
AM shake-out, time - tbd
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (8:30 AM)

long aerobic running @ river

+ cool-down exercises

+ recovery strategies in training room

off to the relays

“Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” ~Heraclitus

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #allgolds #hustle #juice #byoj #MTM #actachieveactualize

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ 4 x 200 + 4 x 400 + 4 x 200 @ AnAe P + 1000-1600 @ CV
r= 200j, 400j, 200j; R= 5'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ med-long aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (on your own)
800j + dynamic wu
those competing Fri (on your own in AM):
+ light aerobic running
+ 2-3 x 200 @ RP
+ travel to Gainesville or Raleigh
those not competing Fri (on your own in AM):
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
+ hip circuit

friday
those competing:
AM shake-out, time - tbd
Florida Relays
800m, 1500m, 3000SC
Raleigh Relays
3000SC, 5000m
those not traveling (on own):
workout - tbd

+ strength & conditioning

saturday

those competing at Florida Relays:
AM shake-out, time - tbd
4 x 800 and/or DMR
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

SB19

“Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” ~Heraclitus

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #allgolds #hustle #juice #byoj #MTM #actachieveactualize

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

+ beltline threshold, w= 6k / m= 4.5 mi + 4 x 200's @ AnAe P
(800m: 1k up @ CV, r= 1000j down + 4-6 x 300 up @ AnAe P, r= 300j down)

+ strength & conditioning

wednesday (9:00 AM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ med-long aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

(time - tbd: depart for Tallahassee)

thursday (10:00 AM)
800j + dynamic wu
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing Fri (on own):
+ 6 x 60-80m fast-striding uphill
+ light aerobic running
(all) + hip circuit
(all) + foot arch strengthening

friday
those competing:
AM shake-out, time - tbd
FSU RELAYS
800m, 1500m
+ either 5000m @ ~Threshold or 4 x 400m
those not competing (on own):
800j + mcmillan wu

+ 10-12 x 400 @ VO2max, r= work:rest ratio of 1:1

+ strength & conditioning

saturday
travel to atlanta

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running @ kennesaw

+ cool-down exercises

+ recovery strategies in training room

competition is king

“Out of every one hundred men, ten shouldn’t even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” ~Heraclitus

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

#gtexpress #allgolds #hustle #juice #byoj #MTM #actachieveactualize

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ 7 x 800 @ Ae Power, r= ratio of 1.0:0.5 + 1200j + 3 x 400 @ AnAe E, r= 1'
(Middle Distance: 4 x 800 + 1200j + 2 x 3 x 400 @ AnAe E, r= 1' / R= 3')

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills
+ 3000SC hurdle & water jump work

+ aerobic running

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (3:30 PM)
800j + dynamic wu
those competing Fri:
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing Fri:
+ mini-hurdle technique runs
+ sprint development - tbd
+ light aerobic running
+ hip circuit

friday

those competing in 5000m:
AM shake-out, time - tbd
YELLOW JACKET INV - 5000m
those competing Sat (time - tbd):
800j + dynamic wu
+ light aerobic running
+ 2-3 x 200 @ RP
those not competing (6:45 AM):
800j + mcmillan wu

workout - tbd

+ strength & conditioning

saturday

those competing:
AM shake-out, time - tbd
YELLOW JACKET INV
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room