to the great outdoors

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

+ workouts - tbd

+ 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

friday (6:30 AM)

800j + mcmillan wu

+ (LD) 4800 @ Threshold + 800j + 800, 600, 400

+ (MD) 4800 @ Threshold + 800j + 8 x 200 as 3-person relay

( (800) 2 x 1600 @ Threshold + 800j + 8 x 200 as 3-person relay

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running

+ cool-down exercises

+ recovery strategies at locker room

conference meet week and louisville bound

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

ACC group:

monday (3:30 PM) 1000 or 1600 @ ~Threshold + 800j + reps @ RP

(some or all of... 2 x 100 + 4 x 200 + 2 x 300 + 1 x 400)

tuesday - travel + light running upon arrival
wednesday - light running + reps @ RP
thursday - shake-out in AM + DMR & 5000m or light running
friday - shake-out in AM + Mile & 800 or light running
saturday - shake-out in AM + Mile & 800 & 3k & 4x400 or light running
sunday - tbd

those not traveling:
monday - off or light aerobic running on own
tuesday (on your own)

(LD) 12-14k Tempo run OR 5600-6400 Threshold run

OR 3-4 x 2k @ Threshold, r= 90"

(MD/800) 4800-5200 Threshold run OR 3 x 2k @ Threshold

OR 5 x 1000 @ Ae P to VO2max, r= 1:1
wednesday - (on your own) aerobic running
thursday - (on your own) light aerobic running + Cherry St hill sprints
friday - (on your own)

(LD)  6-8 x 1000 @ ~CV, r= 75"

(MD)  10 x 300 @ ~AnAe E, r= 90" + 600j + 1 x 600 fast
saturday - (on your own) aerobic running + stretching
sunday - tbd

chop wood carry water

<<<NOTE UPDATED SATURDAY-SUNDAY SCHEDULE>>>

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

+ (MD/LD) Threshold running + 800j + 3 x 400 @ 3k, Mile, 800, r= 400j

+ (800) 800 @ AT + 800j + 500(62), 400(60), 300(58), 200(56), 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 (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

+ general strength circuit

friday (time - tbd)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

sunday (on your own or OFF)

dynamic wu

+ light aerobic running

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

mad mad racing

 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

+ (MD) 4 x 300 + 2 x 600 + 3 x 400 @ AnAe E, r= equal jog recovery

+ (LD) 4 x 1000 @ CV, r= 1' + 400j + 4 x 400 cut-downs @ AnAe E, r= 2'

+ (800) 11 x 200 cut-downs, 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 (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

+ 6:15/6:30 PM - depart for Nashville/Clemson

friday

AM shake-out/pre-meet - tbd

+ VANDERBILT MUSIC CITY INV / CLEMSON TIGER PAW INV

OR light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ fartlek on own (5-4-3-2-1 OR 1-2-3-2-1-2-3-2-1)

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ VANDERBILT MUSIC CITY INV / CLEMSON TIGER PAW INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

USCe on deck

 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) 75-80% Tempo running @ park + 4 x mandela 150m hill

+ (MD) 5-6 x 1000 @ Ae P to VO2max, r= 1:1 + 400j + 1 x 300

+ (800) 1600 Threshold + 400j + 100, 200, 300, 400, r= walk same distance

+ 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

those traveling:

light aerobic running in AM

+ travel to Columbia

+ light aerobic running

+ strides in spikes OR 2-3 x 200 @ RP

+ general strength circuit

friday

AM shake-out/pre-meet - tbd

+ SOUTH CAROLINA INV

OR 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

+ SOUTH CAROLINA INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

back to the palmetto state

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) 3 x (5 x 400 @ 5k, Mile, 5k, 3k, 5k), r= 1' / R= 3'

+ (MD) 3 x 3 x 400 (3 fast, 3 med, 3 fast), r= 3'

+ (800) 15 x 200 (5 + 4 + 3 + 2 + 1), 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 (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ travel to Clemson

+ CLEMSON BOB POLLOCK INV (Mile, DMR)

those not competing:

light aerobic running + 2-3 x 200 @ RP

those not traveling (AM time - tbd):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV (800m, 3000m, 4 x 400m)

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies

next stop nashville

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

+ 16-20 x 300 starting at ~Ae Power, r= 1'

+ strength & conditioning

wednesday (on your own in AM)

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 those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

+ 6:15/6:30 PM - depart for Nashville

friday

AM shake-out/pre-meet - tbd

+ VANDERBILT INV

OR light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ (MD) 4 x 500 + 3 x 400 + 2 x 300 + 1 x 200 @ AnAe E

+ (LD) Threshold repeats (w= 1600's / m= 2k's), r= 90"

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ VANDERBILT INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:30 AM)

long aerobic running OR hill workout at kennesaw mountain

+ cool-down exercises

+ recovery strategies