city of brotherly love

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own):
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

+ 3-4 x 600 @ ~Threshold, r= 200j + 400j + race pace reps

+ strength & conditioning

wednesday (on your own)

those traveling to Philadelphia - light running upon arrival

+ light race pace reps on track if available

those not traveling:

400j + lunge matrix wu

+  light aerobic running

+ barefoot strides on grass or turf

+ hip circuit

thursday

AM - shakeout

PENN RELAYS (1500, 3000SC, 5000, 10,000)

those not racing:

800j + dynamic up + light aerobic running

those not traveling:

800j + dynamic wu

+ light aerobic running

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

+ general strength circuit

friday

AM - shakeout - tbd

PENN RELAYS

those not competing (on your own):

800j + mcmillan wu

+ light aerobic running

those racing at Auburn:

800j + mcmillan wu

+ light running + race pace reps before traveling

saturday

AM - shakeout

PENN RELAYS (4 x 1500, 4 x Mile, 4 x 800)

those not competing:

+ light aerobic running on own

+ stretching & mobility

those competing at Auburn

AM - shakeout

AUBURN INV

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

home sweet home

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own):

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

+ 4-7 x 600 @ ~Threshold, r= 200j + 400j + 4 x 300 @ AnAe E, r= 300j

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ easy aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running

+ short reps @ RP

+ general strength circuit

friday

AM shake-out - tbd

GEORGIA TECH INV (1500m, 3000SC, 5000m)

those not racing:

light aerobic running

saturday

AM shake-out - tbd

GEORGIA TECH INV (800m, 4x400m)

those not racing:

light aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies

I-75 North

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own):

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

+ Threshold running, w= 5600m / m= 6400m

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running

+ 6-8 x cherry st hill strides focusing on A run

+ general strength circuit

friday

AM shake-out - tbd

LEE FLAMES INV (1500m, 5000m, 10,000m)

those not traveling (AM time - tbd)

workouts - tbd

+ strength & conditioning

saturday (on your own)

light aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at venue - tbd

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

sunshine state bound

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own):

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) 6-10 x 1000 @ ~Threshold to CV

+ (MD)  3 x 1000 @ ~VO2max, r= 5' + 3 x 300 cut-downs, r= 300j

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday

those traveling to Gainesville - on your own in AM

+ depart around noon, light shake-out upon arrival

those not traveling (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running

+ 6-8 x cherry st hill strides focusing on A run

+ general strength circuit

friday

FLORIDA RELAYS (4x400, 1500m, 3000SC, 5000m)

those not traveling (on your own)

workouts - tbd

+ strength & conditioning

saturday

FLORIDA RELAYS (800m)

those not racing:

light aerobic running on your own

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

raleigh and tally and in-between

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own):

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

+ workouts - tbd

+ strength & conditioning

wednesday 

those traveling to Raleigh (m) & Tallahassee - on your own in AM

+ depart around noon

those not traveling (3:30 PM)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday

RALEIGH RELAYS (men's 3000SC, 5000m, 10,000m)

FSU RELAYS (5000m)

those traveling to Raleigh (w) - depart early AM

+ light running & pre-meet upon arrival

those not traveling (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running

+ 6-8 x cherry st hill strides focusing on A run

+ general strength circuit

friday

RALEIGH RELAYS (women's 3000SC, 5000m, 10,000m)

FSU RELAYS (800m, 1500m)

those not traveling (on your own)

workouts - tbd

+ strength & conditioning

saturday (on your own)

light aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

no place like home

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own):

dynamic wu

+ light aerobic running

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

tuesday (8:45 AM)

800j + mcmillan wu

+ (LD) 3-4 x 1600 @ ~Threshold, r= 1' + 4 x 200 @ AnAe E, r= 200j

+ (3kSC) 4 x 400 @ AnAe E, r= 1' + 3 x 800 (2nd lap w/ hur) + 3 x 200

+ (MD)  3 x 1000 @ ~VO2max, r= 5' + 3 x 200 @ AnAe E, r= 200j

+ strength & conditioning

wednesday (9:30 AM)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (9:30 AM)

800j + dynamic wu & plyo progression

+ light aerobic running

those not racing friday:

6-8 x cherry st hill strides focusing on A run

those racing friday:

2 x 100 + 4 x 200 @ race pace

+ general strength circuit

friday (AM shake-out on own)

YELLOW JACKET INV - 1500m, 3000SC, 5000m

+ strength & conditioning

saturday (AM shake-out on own)

YELLOW JACKET INV - 800m, 4 x 400m

those not racing:

light aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chatt hills rico park

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

spring is in the air

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own):

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) 1600 @ Thresh + 400j + 5-6 x 1000 @ ~Ae P, r= 1:1

+ (MD) 1600 @ Thresh + 400j + 5-6 x 400 @ ~AnAe C, r= 6' + 2 x 300

+ (2:45pm-3kSC) 5-6 x (600H + 200j + 200 @ AnAe E + 400j)

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6-8 x cherry st hill sprints

+ general strength circuit

friday (time - tbd)

800j + mcmillan wu

+ 1600 @ Thresh + 10 x 300 Tech Pkwy hill + 1600 @ Thresh

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chatt hills rico park

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies