Hi Folks,
This week we’ll be into April giving you a solid month with the Spring races coming up and Dipsea training should be well underway.
3/31/26 TUESDAY. TEMPO pieces to acclimate to acclimatize your body to threshold running effort at 10K to 15K race pace effort: high aerobic intensity but not racing. Pick a flat to rolling course over dirt or paved terrain. After the warm-up mile:
6′ tempo (1′ easy running) – 8′ tempo (1′ easy running) – 10′ tempo followed by easy run to finish.
4/1/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/KB SWINGS/ KB LIFTTS/CARRIES/ DEADLIFTS. 8 am at Warren’s gym.
4/2/26 THURSDAY. SPEED-WORK at your local track. A few members of the group meet at 8 am in the dirt parking lot of the COM PE complex to get in their warm-up run. I understand that people could not make last week’s workout so we’ll schedule it in for today. You’re breaking up 2-3 miles of distance into half mile repeats at 5K pace to prepare you for a strong 5K which is 6 x 800 (plus a 200 for 12.5 laps on the track). Building up to a strong 5K will pay benefits and PR times for your 10K, 10M and half marathon.
After the warm-up run, 6 x 30 meter pick-ups, skips, butt-kicks and dynamic warm-up: run 2 x 100 (100):
A gp (sub 6:30 pace runners: 6 x 800 at 5K pace (200 jog recovery between each rep)
B gp: 4 x 800 (200)
KeesTraining 