mid-season chill

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

#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚

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 - on track)

800j + mcmillan wu

+ 5-6 x 1000 @ AE Power, r= 1.0:0.5 + round up to whole minute
+ 1000j + 8 x 70y sled pulls in groups of 3
+ (800m: 11 x 200 cut-downs, r= 90" + sled pulls)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs & bounding
+ 5 x 80m fast striding on Cherry St hill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (time - tbd)

800j + mcmillan wu

+ 10 x 300 @ AnAe E, r= ratio of 1:3 + 1000j + 1 x 600
+ (800m: workout - tbd)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

tigertown travels

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

#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚

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 - cinder loop)

800j + mcmillan wu

+ 1600's @ Threshold, r= 1' (w= 5-6 / m= 6-8)
+ (800: 10 x 300 @ AnAe E, r= ratio of 1:3 + 1000j + 1 x 600)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs & bounding
+ 5 x 80m fast striding on Cherry St hill w/ walk down recovery
+ light aerobic running
+ (for those racing on Fri) 2-3 x 200 @ RP
+ hip circuit

friday
those competing on Fri (Mile):
AM shake-out on own
+ depart for Clemson
+ CLEMSON BOB POLLOCK INV
those competing on Sat:
light running in AM & 2-3 x 200 @ RP
+ depart for Clemson
+ light running for mileage
those not competing (6:00 AM):

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday
those competing (800m, 3000m):
AM shake-out, time-tbd
+ CLEMSON BOB POLLOCK INV
those not competing:

aerobic running on own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

on to Nashville

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

#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚

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 - track)

800j + mcmillan wu

+ 4 x 1000 @ CV pace + 600j + 4 x 600 @ AE Power
+ (4 x 6000 @ CV pace + 6-8 x 200 @ AnAe Power)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs & bounding
+ 5 x 80m fast striding on Cherry St hill w/ walk down recovery
+ light aerobic running
+ (for those racing on Fri) 2-3 x 200 @ RP
+ hip circuit

friday
those traveling:
travel to Nashville in AM
+ light aerobic running + 2-3 x 200 @ RP
(some may compete in DMR in evening)
those not traveling (7:00 AM):
800j + mcmillan wu
+ 3 x 400 + 4 x 300 + 4 x 200 @ AnAe E + 1600 @ Threshold
+ strength & conditioning

saturday
those competing:
AM shake-out, time-tbd
VANDERBILT INV
those not competing:
aerobic running on your own
+ stretching & mobility

sunday (9:00 AM)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

on your marks...

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

#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚

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 - venue-tbd)

800j + mcmillan wu

+ reps @ ~CV pace, r= 75"
+ ~30-40" hill reps @ AnAe E effort w/ walk back recovery

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu
+ hurdle drills / 3000SC hurdle practice

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (3:30 PM)

800j + dynamic wu
+ mini-hurdle runs & bounding
+ 5 x 80m fast striding on Cherry St hill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (AM time - tbd)

800j + mcmillan wu

those competing:
+ light aerobic running
+ 2-3 x 200 @ race pace
those not competing:
+ Threshold work on track, either run or reps

(all) + strength & conditioning

saturday
those competing:
AM shake-out
+ CLEMSON ORANGE & PURPLE ELITE
those not competing:

aerobic running on your own

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

to the top brick by brick

First, some suggestions:
>you should report your mileage for last week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Thursday, January 2, 2020

Regarding the Tuesday's workout, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.

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

#MTM #actachieveactualize #professionalism #juice
⬈🝚x🝚

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 (on your own)

800j + mcmillan wu

+ reps @ ~CV pace, r= 90" (w= 6 x 1000 / m= 7-9 x 1100)
then 100, 110, 120, 130, 140, 150m w/ walk back recovery
(800: 4 x 400 @ 120%, r= work:rest ratio of 1:6)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu
+ hurdle drills (if hurdles are available)

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (on your own)

800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (9:00 AM)

800j + mcmillan wu
CHOOSE:
+ 10 x 300 @ ~AnAe E pace, r= ratio of 1:2 + 1600j + 1 x 500 finishing speed

OR 8 to 10 miles @ ~Tempo pace (75-80%)
(800: w/ MD group, except 8-10 x 300 + 1 x 500)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies in training room

holiday2019.2

First, some suggestions:
>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Thursday, January 2, 2020

Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.

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

#MTM #actachieveactualize #professionalism #juice

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 (on your own)

800j + mcmillan wu

+ 9-10 x 500 @ ~AE Power, r= 1'
(800: 10-12 x 400 @ 100% of MAS, r= ratio of 1:1)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu
+ hurdle drills (if hurdles are available)

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (on your own)

800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu
CHOOSE:
+ Threshold run + 3 x 200 finishing speed (w= 3.5-4 mi / m= 4-5 mi)

OR 1600's @ 85% Threshold, r= 1' (w= 5-6 / m= 7-9)
(800: 3 x 600 @ 90% + 3 x 300 @ 110% + 3 x 200 @ 130%)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

holiday2019.1

First, some suggestions:
>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Thursday, January 2, 2020

Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide.

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

#MTM #actachieveactualize #professionalism #juice

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 (on your own)

800j + mcmillan wu

+ 1000's @ ~CV pace, r= 90" (w= 6-7 / m= 8-10)
then 100, 110, 120, 130, 140, 150m w/ walk back recovery
(800: 6 x 300 @ 120%, r= 4' for men / 5' for women)

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu
+ hurdle drills (if hurdles are available)

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (on your own)

800j + dynamic wu
+ 4 x 60m fast striding in spikes w/ walk back recovery + 1 x 200
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ light aerobic running
+ hip circuit

friday (on your own)

800j + mcmillan wu
CHOOSE:
+ 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace, r= 90" / R= 4'

OR 8 to 10 miles @ ~Tempo pace (75-80%)
(800: 3 x 400 + 4 x 300 + 4 x 200 @ ~AnAe E pace, r= 90" / R= 4')

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies