Hi Folks,
Time to get back on track after the Thanksgiving Holiday this week. The cold weather is not making it enjoyable to train outdoors, so you need the right clothing!
12/2/25 TUESDAY. TEMPO RUN pieces interspersed with short easy running intervals. Run the tempo at 10K effort level to maintain a high aerobic lever of intensity, but not racing. After the mile warm-up mile:
8′ Tempo (1′ easy jog) – 12′ tempo than run to finish of workout.
12/3/25 WEDNESDAY. STRENGTH TRAINING/MOBILITY/SWINGS/KB LIFTS AND DEADLIFTS. 8 AM at Warren’s gym. Do your warm-up mobility exercises, and 50 KB Swings.
Slam Ball + Wt Vest Hip Thrusters
Left, Pigeon Pose & Right Arm Reach / Left Bird Dogs
Right, Pigeon Pose Left Arm Reach / Right Bird Dogs
Heavy R/L DB or KB Gorilla Rows
Incline Push-Ups
Wipers
X5 R/L Rear Foot Elevated Fwd Lunges
X 3 Right, KB Cleans
X 3 Left, KB Cleans
10# Flat Plate Straight Arm Pullovers on Orange Roller
KB Sumo Deadlifts
DB Russian Twists
X8 R/L KB 1-Arm Swings
Farmer Carry / Bottom-Up Carry
Finisher: Trap Bar or BB Deadlifts 3 X 3-4 Reps.
12/4/25 THURSDAY. SPEED-WORK at your local track. Some of the group meet 8 AM at in the dirt parking lot of the PE complex for warm-up run. Then get in skips, high knees, Butt-Kicks followed by 6 x 30 meter quick cadence sprints. Then
Ag gp: 2 x 200 (200): 4 rounds ((600 (200) – 400 (200) – 200 (200))
B gp: 2 x 100 (100): 3 x ((600 (200) – 400 (200) – 200 (200)))
Run the 600’s at 5K Goal Pace (GP). so that they are run at a high , but controlled pace.
12/6/25 SATURDAY. HR/XT/MOBILITY/KB LIFTS/LOADED CARRIES/DEADLIFTS. 9 AM. In Lot C of the Olivet Seminary College ( 201 Seminary Drive, Strawberry/MV area). I’ll arrive about 8:40 AM to open the chain Gate so you can park and get in your warm-up.
KeesTraining 