Hi Folks,
We have a nice weather week ahead of us, so take advantage to get in a workout five days in the week, rotating two days of strength training, two sessions (or more) of endurance and two short mobility sessions before key workouts; with one day just for mobility and stretching. You’ll find putting in extra time exclusively for mobility exercises will pay off as we age.
10/28/25 TEMPO run over flat to rolling dirt, paved bike paths or the roads, with brief rest intervals. Run the tempo pieces at 10K-15K race pace, i.e., controlled high aerobic pace. The goal is to hold the sustained pace without breaks simulating racing. After the warm-up mile:
10′ tempo (1:15 easy run) – 12′ tempo effort, then run easy to end of workout.
10/29/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/LOADED CARRIES/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym.
#25 Slam Ball + weighted vest hip Bridges
Left, Bird Dogs / Left straight Leg Lifts over KB
Right, Bird Dogs / Right Straight Leg Lifts over KB
Incline Push-Ups
Wipers
Band Face Pulls
X 6 R/L Kneeling Hip Lifts onto 1-2 Red Plates
Res Band O’Head Presses / Palm Up Band Pull- Aparts
Seated Slam Ball Hip Stretch
KB Sumo Deficit Deadlifts
2 x 6 KB Heavy Swings
Waiters O’Head Grip Plate Carry / Farmer Carry
finish with Deadlifts, 3 x 3-4 reps.
10/30/25 THURSDAY. SPEED-WORK at your local track. (some of the group meet about 7:45 or 8 am and get in short warm-up then delve into the track session. After the warm-up mile, skips, butt kicks, 6 x 30 meter pick-ups. 2 x 200 (200) stride-outs . recovery jog is in parentheses.
A gp: 3 rounds at 5K goal pace of: ( (800 (200) – 600 (200) – 400) (rest full minute; then do next round)
B gp: 2 rounds at 5K goal pace: ((800 (200) – 600 (200) – 400 (rest full minute after the 400; then do next round.
11/1/25 SATURDAY. HR/XT/MOBILITY/LOADED CARRIES/KB LIFTS/SPRINTS/DEADLIFTS. 9 AM in Lot C of Olivet Seminary College ( 201 Seminary Drive, MV/Strawberry area). I’ll open chain gate 8:40 so you can park and do run, plus mobility warm-up.
joining in so far: Denise, Judi, Shirley, Elizabeth, Tom, Karen, Danny, Andy, Paula,
KeesTraining 