Week of 1/13/25: Workouts for Tu/Wed/Th/Saturday

Hi Folks,

We have a clear though cool week ahead for training outdoors. This week I will be adding training tips in this posting.

Beautiful Chelino Valley Rd route on a clear cool day- saw maybe five cars on 18 mile stretch

1/14/25 TUESDAY. TEMPO run over flat to undulating terrain a steady high aerobic but controlled effort to simulate race efforts without but one or two breaks. The effort level for those running under 35 MPW is 10K race pace; for the higher mileage group it will be 10M race pace. Make note of your breathing effort level and cadence at that pace. After your mile warm-up

6′ of tempo/ (1′ easy run) – then right into 12′ tempo (1:30 easy) – 5′ tempo , then run to finish.

1/15/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY/ CARRIES/DEADLIFTS. 8 AM at Warren’s and get in your mobility work for shoulders and hips, 60 swings; then the Circuit and you’ll finish with Deadlifts.

Deficit KB Sumo Deadlifts

Bent Over R/L Torso Rotations Center Hand Touches

X10 Kneeling Left FWD Hip Circles / R/l Alt Hand to Toe Touches V-Ups

X10 Kneeling Right FWD Hip circles / KB Russian Twists

Incline Push-Ups

Left, Bulgarian Squats

Right, Bulgarian Squats

Wipers

Resistance Band KB Gorilla Rows

Landmine R to L Shoulder Transfers

BB 21’s

2 x 6 Heavy Swings

Rack Carry / Farmer Carry

Finish with Deadlifts 3 x 3.

1/16/25 THURSDAY. SPEED-WORK on your local track with others from the group at COM for a 5K Predictor workout Most of your track practice speed-work will be at 5K goal pace; let’s have you work up to that with a “5K Predictor” by running 3 x 1600 ( with exactly one minute rest between each 1600 (jot it down on a card or pad during the 1′ rest time, so you don’t forget); then multiply the average time by 3.125 for your predicted 5K). Put the time in your training diary; you’ll redo the routine in late May or June. Just running this predictor will teach you very accurate pacing.

1/18/25 SATURDAY. HR/XT/SPRINTS/CARRIES/KB CLEAN & PRESS/ DEADLIFTS. 9 AM start in Lot C of the Olivet Seminary College (201 Seminary Drive, Strawberry/Mill Valley area

Joining in: Shirley, Judi, Robert, Teresa, Sarah, Denise