Hi Folks,
Back in town and ready for a full week of training. It will be warmer as the week goes on so remember to have a full water bottle as you tackle each training session!
We will have SATURDAY HR/XT and I am polling the group for MEETING AND STARTING TIME. Feedback at this point is that we MEET at 8 AM and START THE WORKOUT at 8:30 AM ( will give people time to adjust to the earlier start after working all week.
8/15/23 TUESDAY. TEMPO workout over mostly dirt flat to rolling terrain so you can practice holding a high aerobic steady pace. Mile warm-up and then:
4′ Tempo (1′ easy) – 12′ Tempo (1:30 easy) – 8′ Tempo (1′ easy and then run to finish). Run tempo at 10K race pace.
8/16/23 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/DEADLIFTS. 8:15 AM at Warren’s. Arrive a bit earlier if possible to get in mobility exercises; then you’ll do: 10 – 20- 15- 15 Swings prior to TWO rounds of the Circuit.
8/17/23 THURSDAY. SPEED-WORK at your local track. After the mile warm-up, 6 x 30 meter quick cadence pick-ups and 2 x 150 (50):
4 X (400 at 5K race pace (on 2’/2:30/3′) then a (200 at mile pace) (200 recovery jog)…That means you’ll run a 400 and when the watch hits 2′ or 2:30 or 3′ (depending on your pace); then you go right into your 200 at mile pace followed by recovery 200 jog.
1 x 600 (200) at 5K race pace
X 2 (400 (2’/2:30/or 3′), then a 200(200)
The drill here is that after the longer intervals at 5K pace, you change gears and run each 200 at mile pace so that you learn to be able to switch gears.
8/19/23 SATURDAY HR/XT/SWINGS/LOADED CARRIES/ SPRINTS/ DEADLIFTS. Meet at 8 AM in LOT B or Seminary College ( 201 Seminary Drive). WORKOUT BEGINS AT 8:30 AM. That should help with the adjustment to the earlier time.
KeesTraining 