Week of 1/19/26: 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 and our group workouts.

THURSDAY (1/22) I’ll come to track to help you with running a 5000 meter time trial. ( Or run the 5K Predictor: 3 x 1600 with exactly 1’ rest between each 1600. Then average those times, multiply by 3.125 and you’ll be within 15” or so of your projected 5k time).

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. It’s too long to sprint and too short to take your time running a good 3.1 miles (12.5 laps). The time period it takes to complete a 5000 usually ranges from 15-26 minutes which is similar to a treadmill test for establishing your Max VO2 and your anaerobic threshold. Those who pace the 12.5 laps most evenly usually end up with their best time with negative splits over the last 1K. This will help you determine your speed-work paces for the track workouts. It will help to bring your watch that has a Chronomix mode so you can see each lap and the final total time. Review how you use “lap” mode to see how consistent your lap pacing is unfolding.

Don’t stress on it; simply come out and run it. It will be a good fitness workout and will help predict your 10K time, i.e., double your 5K time and add one minute.

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.

Slam Ball Bench Hip Bridges

Left, Side Plank DB Sweep & Reach x 7 reps / x 10 Left, Kneeling Fwd Hip Circles

Rigt, Side Plank DB Sweep & Reach x 7 reps / X 10 right, Kneeling Fwd Hip Circles

Deficit KB Sumo DL

Incline Push-Ups

DGB Sit-up and Reach

X4 R/L KB Clean & Press

BB Romanian Deadlifts / “Dead Hang ” from chin bar

X6 Slant Board Squats with grip Plate / DB Russian Twists

“Plank Walk” on forearms side – side

KB Figure 8’s

Farmer Carry / Rack Carry

Finisher: 3-4 sets of 3-4 reps Deadlift

11/22/26 THURSDAY.SPEED-WORK at your local track. I will help you with lap counting, splits, timing and 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 ( see above for more details as to why and why now. Just cruise 3.1 miles and practice pacing even splits.)

11/23/26 FRIDAY. ALLEN’S GROUP BIKE RIDE. To Toby’s at Pt. Reyes Station.

1/24/26 SATURDAY. HR/XT/SPRINTS/LOADED CARRIES/SWINGS/KB LIFTS/DEADLIFTS. 9 AM in Lot “C” of the Seminary College ( 201 Seminary Drive, MV /Strawberry area). I’ll open the chain gate about 8:40 to set up the exercise stations; you can get in your warm-up prior to 9 AM start.

joining in are: Karen, Tom, Judi, Shirley, Ingrid, Andy, Paula, Danny, Ana, Carol