Hi Folks,
Note that there will be NO SATURDAY outdoor or indoor workout: we will be with family this weekend to celebrate an early Thanksgiving. Flights will be an issue..
11/12/25 TUESDAY. TEMPO run pieces run at 10K race effort with brief easy jog between the tempo efforts. After the warm-up mile:
8′ Tempo (1′ easy run) – 7′ Tempo (1′ easy) – 6′ Tempo followed by run to finish of workout.
11/13/25. WEDNESDAY. STRENGTH CIRCUIT/ KB SWINGS/ MOBILITY/KB LIFTS/DEADLIFTS. 8 AM at Warren’s gym. Get in warm-up mobility exercises and KB Swings.
Slam Ball Hip Thrusts with Slam Ball & Weighted Vest
R/L Prone DB Forward Arm Lifts to pad or low step
Right, Elevated Side Leg Adductor Stretch with KB/ Left, side Adductor Stretch
R/L DB Gorilla Rows
Incline Push-Ups
Side steps over BB
Weighted Plank
Split Squats R/L X 5
Light Grip Plate Straight Arm Pullovers on Orange Foam roller, (don’t rush the movement)
Deficit KB Sumo Deadlift
21’s with weighted bar
Farmer Carry / Rack Carry.
Finisher: Deadlifts 4 x 3 reps
Alternative to DEADLIFT if you have back issue.: Farmer Carry, 1-Arm KB Rack to Stand, KB Suitcase Deadlift….There’s often an alternative exercise if a particular movement fives you pain.
11/14/25 THURSDAY. SPEED-WORK at your local track for 400 METER SESSION totaling to either 3 or 2 miles of speed-work. Some of the group meet at 8 AM in free dirt PE parking lot of COM for the warm-up mile. At the track get in your skips, butt kicks and 6 x30″ quick cadence pick-ups…then 1 x 200 (200) stride-outs. This workout moves right along on a rainy day, so should be doable so you get in and out of there efficiently! Keep the 400’s under control; especially with the first four reps because the first few 400’s feel “easy”, but the effort accumulates; so practice pacing for the full workout. You’ll discover quickly if you’ve gone out too fast similar to going too fast in a race: pay attention to your 400 splits until you are within 1-2 seconds per 400. You can also correct your effort at the 200 split to make an adjustment earlier in 400.
A gp: (sub 6:30 or 6′ pace group) : 12 x 400 (on 2 or 2:15 including the 400) at 5k race pace.
B gp: (8:30 pace to 7:45 pace group): 8 x 400 ( on 3′ or 3:15 including the 400)
11/15/25 ….There will be NO Saturday workout, outdoors or indoors as we will be doing our early Thanksgiving with family – if, the airlines are functioning.
KeesTraining 