nashville bound

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

Season opener, excited to see where we are at!  Prepare to step to the starting line with CONFIDENCE.  Reflect on and trust the work you have put in, have a plan, and execute with poise.

monday (OFF or on your own)

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (3:30 PM - tech parkway)

800j + mcmillan wu

+ 14-16 x 300 hill reps w/ jog down rec + ~Tempo running

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running, may include ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

those traveling:

AM - light aerobic running

+ travel to nashville

PM - 800j + dynamic wu + plyo progression

+ light aerobic running + short sprint work + race pace reps

those not traveling:

light aerobic running

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

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ VANDERBILT INV

those competing Saturday:

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

+ VANDERBILT INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (AM time-tbd)

long aerobic running at chattahoochee river

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

ready, set, go

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

Continue to work on CONFIDENCE!  Spend some time each day after training.  Think on ESP.  What Effort did you feel good about, what Success did you have, and what did you make Progress on?  Ten to fifteen minutes, write it down, make it a daily habit!

monday (OFF or on your own)

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (9:30 AM)

800j + mcmillan wu

+ 6-8 x (800 @ ~Ae P + 200 @ ~AnAe E), r= 1' / R= 3'

+ strength & conditioning

wednesday (9:30 AM)

400j + lunge matrix wu

+ aerobic running @ ~Ae Threshold; w= 3-4 x 8' / m= 4 x 10'

+ 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

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

+ general strength circuit

friday (9:30 AM)

800j + mcmillan wu

+ 2k @ ~Threshold + 400j + (4x400, 4x300, 6x200 @ ~AnAe E, r= 1' / R= 4')

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (AM time-tbd)

long aerobic running at chatt hills rico park

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies

ringing in a new year

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

2026 on deck... new year, new opportunities, new goals... let's go!

Everyone back on campus on Sunday, January 4, 2026. While we have not set times, we anticipate practice for the week before school starting to be mid-morning.

REMINDER, put in work over the break on CONFIDENCE!  Spend some time each day after training.  Think on ESP.  What Effort did you feel good about, what Success did you have, and what did you make Progress on?  Ten to fifteen minutes, write it down, make it a daily habit!

monday (OFF or on your own)

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (on your own)

suggested training:

800j + mcmillan wu

+ Tempo running @ ~80%; w= 6-8 mi / m= 7-9 mi

(depending on weather conditions and venues available, can substitute fartlek of

5', 4', 3', 2', 1' @ ~85% w/ equal time recovery @ ~65%)

+ strength & conditioning

wednesday (on your own)

suggested training:

400j + lunge matrix wu

+ aerobic running w/ 30-40' @ ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

suggested training:

800j + dynamic wu + plyo progression

+ light aerobic running

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

+ general strength circuit

friday (on your own)

suggested training:

800j + mcmillan wu

+ 14-16 x 300 hill reps w/ jog down rec + 1600-3200 @ ~Tempo

(hill similar to 300m tech parkway hill; if no hill, fartlek or ~Thresh reps)

+ strength & conditioning

saturday (on your own)

suggested training:

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (on your own)

suggested training:

long aerobic running

+ cool-down exercises

+ recovery strategies

holiday2025.2

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

REMINDER, put in work over the break on CONFIDENCE!  Spend some time each day after training.  Think on ESP.  What Effort did you feel good about, what Success did you have, and what did you make Progress on?  Ten to fifteen minutes, write it down, make it a daily habit!

monday (OFF or on your own)

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (on your own)

suggested training:

800j + mcmillan wu

+ 14-16 x 300 hill reps w/ jog down rec + 1600-3200 @ ~Tempo

(hill similar to 300m tech parkway hill; if no hill, do Friday workout)

+ strength & conditioning

wednesday (on your own)

suggested training:

400j + lunge matrix wu

+ aerobic running w/ 30-40' @ ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

suggested training:

800j + dynamic wu + plyo progression

+ light aerobic running

+ 6-8 x 100 @ 1500 to 800 pace, r= 100w

+ general strength circuit

friday (on your own)

suggested training:

800j + mcmillan wu

+ 2 x 1200 + 2 x 1000 + 2 x 800 @ ~Ae P, r= 1:0.5

   + 400j + 2 x 200 fast, r= 30"

(if done on Tue, do Tempo running @ 80% or 1600's @ ~Threshold)

+ strength & conditioning

saturday (on your own)

suggested training:

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (on your own)

suggested training:

long aerobic running

+ cool-down exercises

+ recovery strategies

holiday2025.1

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

Put in work over the break on CONFIDENCE!  Spend some time each day after training.  Think on ESP.  What Effort did you feel good about, what Success did you have, and what did you make Progress on?  Ten to fifteen minutes, write it down, make it a daily habit!

monday (OFF or on your own)

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (on your own)

suggested training:

800j + mcmillan wu

+ 1-2k @ ~Tempo to Threshold, r= 5'

+ 3 x 800 + 600 + 400 @ ~Ae P, r= 2.5', 2' / R= 3'

+ strength & conditioning

wednesday (on your own)

suggested training:

400j + lunge matrix wu

+ aerobic running w/ 30-40' @ ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

suggested training:

800j + dynamic wu + plyo progression

+ light aerobic running

+ 6-8 x short hill sprints

+ general strength circuit

friday (on your own)

suggested training:

800j + mcmillan wu

+ Tempo running @ ~80%; w= 6-8 mi / m= 7-9 mi

+ strength & conditioning

saturday (on your own)

suggested training:

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (on your own)

suggested training:

long aerobic running

+ cool-down exercises

+ recovery strategies

last week of exams

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

monday (OFF or on your own)

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

+ 12-14 x 300 hill reps on tech parkway w/ jog down rec + 1-2k @ ~Tempo

+ strength & conditioning

wednesday (on your own)

suggested training:

400j + lunge matrix wu

+ aerobic running w/ 30-40' @ ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

suggested training:

800j + dynamic wu + plyo progression

+ light aerobic running

+ 6-8 x cherry st hill sprints

+ general strength circuit

friday (on your own)

suggested training:

800j + mcmillan wu

+ 1000's @ ~Threshold; w= 8-10, r= 90" / m= 10-12, r= 75"

+ strength & conditioning

saturday (on your own)

suggested training:

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (on your own)

suggested training:

long aerobic running

+ cool-down exercises

+ recovery strategies in training room

back to work

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

monday (OFF or on your own)

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM)

800j + mcmillan wu

+ hill reps on tech parkway, 400's and/or 300's

+ strength & conditioning

wednesday (8:00 AM)

400j + lunge matrix wu

+ aerobic running, reps @ ~Ae Threshold

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (8:00 AM for non-xc region group)

(suggested training for xc region group):

800j + dynamic wu + plyo progression

+ light aerobic running

+ 68 x cherry st hill sprints

+ general strength circuit

friday (8:00 AM)

800j + mcmillan wu

+ Threshold running on track; w= 5600m / m= 6400m

(Clemson group - CLEMSON OPENER, 1000m & 3k)

+ strength & conditioning

saturday (on your own)

suggested training:

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (9:00 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room