post-semester recovery

#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 (9:30 AM)

800j + mcmillan wu

+ (LD) 3-4 x (600 @ AnAe E + 400 float + 600 @ AnAe E), r= 8-10'

+ (3kSC) 12 x 400 w/ hurdles, r= 1'

+ strength & conditioning

those racing at Emory:

light aerobic running

+ short reps at race pace

wednesday (time - tbd)

EMORY LAST CHANCE

those not racing at Emory (on your own):

400j + lunge matrix wu

+ easy aerobic running

thursday (9:30 AM)

800j + dynamic wu

+ light aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ general strength circuit

friday (9:30 AM)

long aerobic running at chattahoochee river (w/ Ae Threshold)

+ cool-down exercises

+ recovery strategies

saturday (on your own)

light aerobic running

+ stretching & mobility

sunday (time - tbd)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

spring'25 exams

NOTE: with exams this week, wanted to get practice schedule up asap.  Will update with workouts.  Obviously we want to finish the academic year strong.  Manage your time wisely.  Sleep as much as you can.  Plan meals, do not skip!  If you have conflicts with practice times, communicate with coaches.  Plan your week.  Once exams are over, plan for any move-out needs.  We are working to finalize ACC roster and will forward that information as soon as we can.

#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/3kSC) 8-10 x 1000 @ ~Threshold, r= 1'

+ (MD) 1600 @ Threshold + 800j + 6 x 300 @ ~SE, r= 1:10

+ 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 + mcmillan wu

+ (5k/3kSC) 1600 + 1200 + 800 + 400, r= 2k @ 75-80%; R= 2'

+ (10k) 25 x 400, r= 30"

+ (MD) 3 x 400 + 4 x 300 + 4 x 200 + 1 x 600, r= 90" / R= 4'

+ strength & conditioning

friday (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running

+ 6 x cherry st hill strides

+ general strength circuit

saturday (on your own)

light aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river w/ Ae Threshold running

+ cool-down exercises

+ recovery strategies

+ (MD) 2-3 x (300 @ GP + 200 float + 300 @ GP), r= 10"

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