Week of 11/19/26: Workouts for Tu/Wed/Th/Saturday. 5000 time trial on Thursday 1/22.

Hi all,

Another good weather week ahead for all of us; take advantage of the good conditions with good solid training.

THURSDAY (1/22) I’ll come to track to help you with running a 5000 meter time trial. Yes, it comes unexpectedly, but it is designed to give you feedback with a beginning of the year fitness test: the 5000 gives you that. This will help you determine your speed-work paces for the track workouts. Don’t stress on it; simply come out and run it. It will be a good fitness workout.

1/20/26 TUESDAY. TEMPO workout over dirt or pavement terrain at a high, but controlled aerobic pace; not racing.

Regular group: 7′ tempo (1′) – 7′ tempo (1′) – 7′ tempo; then run to finish.

Danny: 15′ tempo (1:30″ easy ) – 15′ tempo

1/21/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/SWINGS/ KB LIFTS/DEAD LIFTS. 8 AM at Warren’s gym.

11/22/26 THURSDAY.SPEED-WORK at your local track. I will help you with running the 5000 meter time trial at the COM track. The group meets 8 AM for warm-up at the free dirt parking lot next to the PE Complex.