new day new next

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #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)

***9:00 AM - COVID-19 testing in Freshman Gym***

tuesday (on your own)

aerobic running

+ strength & conditioning

wednesday (7:15 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (7:15 AM - track)

800j + mcmillan wu

+ Time Trial - 1500m

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

if you don't hunt you don't eat

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #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 (6:30 AM - track)

800j + mcmillan wu

+ 400 fast + 400j + Threshold running* + 400j + 2 x 400 @ Ae P, r= 200j

*w= 3200m / m= 4000m

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (7:15 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

12:15 PM - depart for Cary, NC

thursday (AM time - tbd)

light aerobic running over xc course

+ 4 x 100 from starting line

+ COVID-19 testing

those not traveling (on your own)

800j + dynamic wu

+ light aerobic running
+ 5 x fast strides in spikes
+ hip circuit

friday

AM tbd  - shake-out

ACC CHAMPIONSHIPS

10:00 AM - men's 8k

11:00 AM - women's 6k

those not traveling (on your own):

3 x 3 x 400, start at Ae P, each set faster

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain or river

+ cool-down exercises

+ recovery strategies in training room

chop wood carry water

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #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 (6:30 AM - cinder loop)

800j + mcmillan wu

+ 10-12 x 400 @ VO2max, r= 1:1 + Tempo running on 2k road loop

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM - track)

800j + mcmillan wu

+ (w) 3-4 x 1500 @ Ae Power to VO2max, r= 1:1

+ (m) 5 x 1600 @ ~Ae Power, r= 3'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

sweet home alabama

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

TEAM > TEAMMATE > SELF

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

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 (6:30 AM - track)

800j + mcmillan wu

+ 400 fast + 400j + Threshold running; w= 4800m / m= 5600m

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

12:00 PM - depart for Birmingham

+ light run over xc course upon arrival

friday

5:30 AM - shake-out

6:15 AM - depart for course

UAB BLAZER CLASSIC

7:45 AM - women's 6k

8:15 AM - men's 8k

10:25 AM - men's 8k open

those not traveling (on your own):

workout - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

intentionality

Be intentional about everything you do...and it starts with the warm-up!

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

TEAM > TEAMMATE > SELF

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

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 (6:30 AM)

800j + mcmillan wu

+ 10-12 x 400 @ VO2max, r= 1:1 + Tempo running on 2k road loop

+ strength & conditioning

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

***9:00 AM - COVID-19 testing in Freshman Gym***

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ (w) 4 x 1500 @ Ae Power to VO2max, r= 1:1

+ (m) 5 x 1600 @ Ae Power, r= 3'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:15 AM)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

back to the sunshine state

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

TEAM > TEAMMATE > SELF

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

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 (6:30 AM)

800j + mcmillan wu

+ (women) 800 @ VO2max + 4000 @ Threshold + 2-4 x 200, r= 200j; R= 400j

+ (men) 800 @ Ae Power + 5600 @ Threshold + 2-4 x 200, r= 200j; R= 400j

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

10:30 AM - depart for Tallahassee

+ light run over xc course upon arrival

friday

5:30 AM - shake-out

6:15 AM - depart for course

FLORIDA STATE INVITATIONAL

7:40 AM - men's 8k

8:10 AM - women's 5k

those not traveling (on your own):

workout - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room

brick by brick

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

TEAM > TEAMMATE > SELF

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

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 (6:30 AM)

800j + mcmillan wu

+ 1600's @ Threshold, r= 1' (w= 6 / m= 8)

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (6:30 AM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (7:15 AM)

800j + dynamic wu & speed ladder
+ plyos + bounds + sprints

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM)

800j + mcmillan wu

+ Race Simulation @ cinder loop and road hill

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at mountain

+ cool-down exercises

+ recovery strategies in training room