Hi Folks,
DECISION FOR SATURDAY:
I will need your feedback if I hold SATURDAY HR/XT workout on 3/28/26. It is the same day as the ” NO KINGS March,” that begins about 10:30 am in San Francisco, and likely in Marin. Let me know if you will be going to the March and not the workout at the Seminary College.
3/24/26 TUESDAY. TEMPO RUN PIECES on dirt or paved terrain, run at 10K or 15K race pace interspersed After the warm-up run:. Keep it a high aerobic effort, but controlled level, i..e., short of “racing” level.
Run 11′ Tempo (1:30 easy jog) – 11′ Tempo, then run to the finish.
3/25/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/DEADLIFTS. 8 am at Warren’s gum.
3/26/26 THURSDAY. SPEED-WORK at your local track. some of the group meet in dirt parking lot next to the PE Complex. They meet 8 am in the lot, run the warm-up mile; then meet at the track. Run 6 x 30 meters pick-ups, skips, butt kicks 2 x 100 meters ( 100). .
A gp (sub 6:30 pace group): 6 x 800 at 5K pace (200 jog recovery).
B gp: 4 x 800 (200).
3/28/26 SATURDAY….HR/XT/ MOBILITY/KB LIFTS/SPRINTS/LOADED CARRIES/DEADLFITS. 9 am in Lot C of the Seminary College……..I’ll have the group decide if we join the “NO KINGS MARCH'” planned for that day.
KeesTraining 