mad mad racing

 TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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

+ (MD) 4 x 300 + 2 x 600 + 3 x 400 @ AnAe E, r= equal jog recovery

+ (LD) 4 x 1000 @ CV, r= 1' + 400j + 4 x 400 cut-downs @ AnAe E, r= 2'

+ (800) 11 x 200 cut-downs, r= 90"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

+ 6:15/6:30 PM - depart for Nashville/Clemson

friday

AM shake-out/pre-meet - tbd

+ VANDERBILT MUSIC CITY INV / CLEMSON TIGER PAW INV

OR light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ fartlek on own (5-4-3-2-1 OR 1-2-3-2-1-2-3-2-1)

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ VANDERBILT MUSIC CITY INV / CLEMSON TIGER PAW INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

USCe on deck

 TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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

+ (LD) 75-80% Tempo running @ park + 4 x mandela 150m hill

+ (MD) 5-6 x 1000 @ Ae P to VO2max, r= 1:1 + 400j + 1 x 300

+ (800) 1600 Threshold + 400j + 100, 200, 300, 400, r= walk same distance

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

those traveling:

light aerobic running in AM

+ travel to Columbia

+ light aerobic running

+ strides in spikes OR 2-3 x 200 @ RP

+ general strength circuit

friday

AM shake-out/pre-meet - tbd

+ SOUTH CAROLINA INV

OR light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ SOUTH CAROLINA INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

back to the palmetto state

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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

+ (LD) 3 x (5 x 400 @ 5k, Mile, 5k, 3k, 5k), r= 1' / R= 3'

+ (MD) 3 x 3 x 400 (3 fast, 3 med, 3 fast), r= 3'

+ (800) 15 x 200 (5 + 4 + 3 + 2 + 1), r= 90"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ travel to Clemson

+ CLEMSON BOB POLLOCK INV (Mile, DMR)

those not competing:

light aerobic running + 2-3 x 200 @ RP

those not traveling (AM time - tbd):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV (800m, 3000m, 4 x 400m)

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies

next stop nashville

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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

+ 16-20 x 300 starting at ~Ae Power, r= 1'

+ strength & conditioning

wednesday (on your own in AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

+ 6:15/6:30 PM - depart for Nashville

friday

AM shake-out/pre-meet - tbd

+ VANDERBILT INV

OR light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ (MD) 4 x 500 + 3 x 400 + 2 x 300 + 1 x 200 @ AnAe E

+ (LD) Threshold repeats (w= 1600's / m= 2k's), r= 90"

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ VANDERBILT INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:30 AM)

long aerobic running OR hill workout at kennesaw mountain

+ cool-down exercises

+ recovery strategies

off to the races

 ***meet in Brock for all practices this semester unless otherwise noted***

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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

+ (MD) 12 x 400 @ VO2max, r= 1:1

OR 20 x 200 @ VO2max to AnAe E, r= 1:2

+ (LD) 10-14k @ ~Tempo + 4 x mandela 150m hill

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ travel to Clemson

+ CLEMSON INV (1000m, 600m)

those not competing:

light aerobic running + 2-3 x 200 @ RP

those not traveling (AM time - tbd):

800j + mcmillan wu

+ 4-6 x 1000 @ ~CV, r= 90" + 5 x 300 @ AnAe E, r= 1:2

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON INV (3000m)

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running OR hill workout at kennesaw mountain

+ cool-down exercises

+ recovery strategies

#wineverysecond

***meet in Brock for all practices this week***

"And so many people think that you need to be talented in something.  You don't.  Talent is something that we do not need.  What we do need, though, is that heart, that passion, that drive, that willingness to never give up, even though we are facing insurmountable odds.  We have to continue to move forward."

"Now, a lot of people ask me, how do you move forward.  I have so many ways I move forward.  There are a lot of times where I don't know how I'm going to move forward.  But I ask myself one question all the time.  When I'm in the hurt locker, I ask myself one question.  Can you take another step?  And that answer is always, yes."  - David Goggins, "Never Finished"

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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 (9:00 AM)

800j + mcmillan wu

+ (MD- hills @ park tennis center hill)

w= 3 x 250 + 4 x 200 + 5 x 150 @ ~CV or faster, r= 1:2-2.5

m= 3 x 300 + 4 x 250 + 5 x 200 @ ~CV or faster, r= 1:2-2.5

+ (LD- 2000 park road loop + tennis center hill)

w= 1600 @ Threshold + 3 x 200 + 2k @ Thresh + 3 x 200 + 1600 @ Thresh

m= 2k @ Threshold + 3 x 250 + 2k @ Threshold + 3 x 250 + 2k @ Threshold

+ strength & conditioning

wednesday (9:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (9:30 AM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

+ general strength circuit

friday (9:00 AM)

800j + mcmillan wu

+ (MD) (400 + 300 + 200 @ VO2max to AnAe E), r= 90" / R= 3'

+ (LD) 3-4 x 5 x 400 @ fast end of CV to Ae P, r= 1' / R= 2'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running OR hill workout at kennesaw mountain

+ cool-down exercises

+ recovery strategies

holiday2022.2

Suggested workouts for this week are below.  Easy tempo and tempo running, fartlek running, and hills are acceptable substitutes for recommended workouts for this week and throughout holiday break.

More suggestions:

>report your mileage each week and results for Tue & Fri workouts via text or email
>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 Monday, January 2, 2023

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

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

+ (MD) 12-16 x 400 @ Ae P to VO2max, r= 1:1

+ (LD) 10-14k @ ~Tempo

(ALT) 5', 4', 3', 2', 1' @ ~85%, r= 1:1 @ ~65%

(ALT) hill reps

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling) if available

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ light aerobic running
+ 6 x 80m fast striding in spikes w/ walk-jog back recovery
OR 5 x 60-80m fast striding uphill w/ walk down recovery

+ general strength circuit

friday (on your own)

800j + mcmillan wu

+ 6-10 x 1000 @ ~CV, r= 90"

(ALT) 75-80% tempo running

(ALT) 5', 4', 3', 2', 1' @ ~85%, r= 1:1 @ ~65%

(ALT) hill reps

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

OR (MD) Hill Workout

+ cool-down exercises

+ recovery strategies