Hi Folks,
While out during vacation there will be fewer posts during August except for Tuesday Tempo and Thursday track workouts; Saturday HR/Xt sessions are on hold while we are away. The Wednesday Strength Training Circuit cards are already at Warren’s: three different Circuits you can rotate each Wednesday.
8/5/25 TUESDAY. TEMPO pieces with brief rest intervals. After the warm-up miles go right into the Tempo run but hold them at a controlled, non-racing pace which is about 10K-15K effort level, i.e., a pace you can hold for 45′ to one hour. You’re keeping steady aerobic pressure at a “comfortably stressed” effort to build that steady state running effort, but come away energized by the workout, not trashed.
8′ tempo (1′ easy run) – 8′ tempo (1′ easy) – 6′ tempo.
8/6/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/KB SWINGS/MOBILITY/DEADLIFTS. 8 AM at Warren’s. Do your shoulder warm-up with Halos, Shoulder Complex Band moves; then 50 Swings. Finish with Deadlifts. The Circuit cards are in the hutch. Remember to practice safety when doing kettlebell swings, i.e., no one in front of your Swings, maintain a flat back and use a strong hip hinge movement to execute the Swings.
8/7/25 THURSDAY. SPEED-WORK at your local track. (a few of the group meet 8 am at COM track). Get in your warm-up run, 6 x 30 meter quick step pick-ups, skips and butt-kicks.
A gp: 4 x 200 (200) -4 x 400 (200) -1 x 600 (200) -1 x 800 (200) – 1 x 1000 (200)…Watch your pacing because the intervals become longer! The 200’s at mile pace; the 400’s, 600’s at 5K pace and 1000 at 10 K race pace.
B gp: 4 x 150 (50) stride-outs, warming up for speed-work at under 5K pace – 4 x 400 (200 easy jog, but keep it going; then go right into your next 400) – 1 x 600 (200) at 5K pace, 1 x 800 at 5K pace. the intervals become longer so watch the pace on the 150’s and 400’s.
KeesTraining 