Hi Folks,
More rain this week so I thought I’d have you combine a temp/track workout on Tuesday instead of on Thursday which will be quite rainy.
2/11/25 TUESDAY. TEMPO/TRACK COMBO at your local track. After the warm-up run and 6 x 30 meter pick-ups. You’ll be running 4 x 800 (200) two different ways. Run the first 800 at your goal pace for 5,000 meters; figure out each 400 split for you pace. For example, for 9′ pace miles that will be 2:15 per 400 or 4:30 per 800. For the first and third 800 use your watch to check each 400 split; on the second and fourth 800’s without a stopwatch, but note the time at end of the 800’s. Learn to “feel” the pace by perceived exertion. You put your watch to it on the first 800 keeping the 200 and 400 splits on track; then when you run it without depending on the watch.
WEDNESDAY. STRENGTH TRAINING CIRCUIT/SWINGS/MOBILITY DEADLIFTS. 8 AM at Warren’s gym. You’ll do the warm-up and 50 KB Swings prior to the Circuit.
2/13/25. THURSDAY. SPEED-WORIK on your local track. BUT TODAY, due to a rainy Thursday, just get in steady 5K-4 mile run.
2/15/25 SATURDAY. HR/XT/SWINGS/SPRINTS/ LOADED CARRIES/DEADLIFTS. 9 AM in Lot C of the Olivet Seminary (201 Seminary drive , MV/Strawberry area).
LMK if joining in:
KeesTraining 