city of brotherly love

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS  #carnegiehall

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) 4-6 miles easy + 6 x 300 cut-downs, r= 300j

+ (MD) 1600 @ Threshold + 800j + 2 x (200, 400, 600, 400, 200, r= 90")

+ (800) 1000 @ Threshold + 800j + 2 x (100, 200, 300, 200, 100, r= 90")

+ strength & conditioning

wednesday (on your own)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday

AM - shakeout

PENN RELAYS

those not competing:

800j + dynamic wu

+ light aerobic running

+ 6-8 x Cherry St hill sprints w/ walk down recovery

+ those racing Friday - 2-3 x 200 @ RP

+ general strength circuit

friday

AM - shakeout

PENN RELAYS

those not competing (on your own):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shakeout

PENN RELAYS

those not competing:

+ light aerobic running on own

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies at training room

believe

 

"to believe in yourself... to believe in one another... that's fundamental to being alive" - Ted Lasso

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) 2400 @ ~Threshold + 800j + 8 x 200 @ fast end of VO2max, r= 100j

+ (MD) 1600@~Threshold + 800j + 2x3x200 @ fast end of AnAe P, r= 3'/R= 6'

+ 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 if racing Friday, 2-3 x 200 @ RP

friday

AM - shake-out on own

GEORGIA TECH INV - 1500m, 3000SC, 5000m

those not competing:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shake-out on own

GEORGIA TECH INV - 800m, 4 x 400m

those not competing:

+ light aerobic running on own

+ stretching & mobility

sunday (9:30 AM)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies

cheerful indifference to discomfort

"All it took was effort, persistence, and a cheerful indifference to discomfort." -Emil Zatopek

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)  8 x 1000 @ ~CV, r= 75" + 800j + 4 x Cherry St hill sprints

+ (MD)  4 x 1000 @ ~ CV, r= 75" + 800j + 4 x 400 or 4 x 300 cutdowns

+ (800)  11 x 200 cutdowns, 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 (on your own)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

OR if racing Friday, 2-3 x 200 @ RP

friday

AM - shakeout

FLORIDA TOM JONES INV - 1500m

those not traveling:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shakeout

FLORIDA TOM JONES INV - 800m, 4 x 400m

those not traveling:

+ light aerobic running on own

+ stretching & mobility

sunday (9:30 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies

enthusiasm

"Nothing great was ever achieved without enthusiasm." - Ralph Waldo Emerson

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) 2 x 600 @ Threshold + 3 x 300 @ GP + 5 x 200; r= 200j

+ (MD/800) 1000 @ Threshold + 800j + 6 x 300 @ AnAe P, r= 1:10

+ 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 if racing Friday, 2-3 x 200 @ RP

friday

AM - shakeout

UGA SPEC TOWNS-TORRIN LAWRENCE / LEE UNIV FLAMES INV

800m / 5000m, 10,000m

those not traveling:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shakeout

UGA SPEC TOWNS-TORRIN LAWRENCE

800m INVITE, 1500m

those not competing:

+ light aerobic running on own

+ stretching & mobility

sunday (time-tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies

attitude IS everything

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) Threshold Intervals, w= 4 x 1600 / m= 4 x 2000, r= 90"

+ (MD) 2-3 x (500, 300, 200 @ 3k, 1500, 800), r= 300j, 200j, 500j

+ (800) 800 @ Threshold + 800j + 500, 400, 300, 200, r= 5', 4', 3'

+ 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

OR if racing Friday, 2-3 x 200 @ RP

friday

AM - shakeout

FLORIDA RELAYS - 1500m, 3000SC, 5000m

those not traveling:

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

AM - shakeout

FLORIDA RELAYS - 800m, 4 x 400m

those not traveling:

+ light aerobic running on own

+ stretching & mobility

sunday (time-tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies

attitude is everything

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - Thomas Jefferson

"It is your attitude ... that will determine your altitude." - Zig Ziglar

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 (1:00 PM)

800j + mcmillan wu

+ (LD, not racing) 5 x 1200 @ fast end of Ae Power (aka 5k GP), r= 1:1

+ (LD, racing Thu RR) 600 @ Threshold + 2 x 300 @ GP + 3-4 x 200; r= 200j

+ (LD, racing Fri RR) 2 x 600 @ Threshold + 3 x 300 @ GP + 5 x 200; r= 200j

+ (MD) 1000 or 1600 @ Threshold + 800j + 5 x 400 @ AnAe P, r= 6' (w), 5' (m)

+ strength & conditioning

wednesday (8:30 AM)

*for those traveling to FSU/Raleigh

400j + lunge matrix wu

(those racing Thu - light aerobic running + 2-3 x 200 @ RP)

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

+ travel to Raleigh (10:30 AM) / Tallahassee (11:30 AM)

thursday

AM - shakeout

RALEIGH RELAYS - m3000SC / m5000 / w10,000m

those racing Friday:

light aerobic running + 2-3 x 200 @ RP

those not traveling:

800j + dynamic wu

+ light aerobic running

+ 6-8 x short hill sprints w/ walk down recovery

+ general strength circuit

friday

AM - shakeout

FSU RELAYS - 800m, 1500m, 4x400 / RALEIGH RELAYS - w3kSC/w5k/m10k

those not traveling:

workout - tbd

+ strength & conditioning

saturday (on own)

light aerobic running

+ stretching & mobility

sunday (time-tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies

there's no place like home

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) 4800/6000 @ Threshold + 800j + 4 x 400 @ 5k GP, r= 200j

+ (MD) 3 x 1000 @ VO2max, r= 5' + 800j + 6-8 x 200 @ 1500 GP, r= 200j

+ (800) 10 x 300 @ AnAe E, r= 90" + 800j + 1 x 500

+ 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 if racing Friday, 2-3 x 200 @ RP

friday

For those not racing Friday:

800j + mcmillan wu

+ workouts tbd

+ strength & conditioning

For those racing Friday:

shake-out on own

+ YELLOW JACKET INV (1500m, 3000SC, 5000m)

saturday

For those not racing Saturday:

easy aerobic running on own

+ stretching & mobility

For those racing Saturday:

shake-out on own

+ YELLOW JACKET INV (800m, 4 x 400m)

sunday (time-tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies