Hi Folks,
We should have a clear weather week so you can all get back on track. We should have good weather the Saturday session; Sunday may be rainy.
Reminder: it begin – Adding the extra two days per week: Remember to figure out which two days (or even one day if you missed training) of the week you’ll be adding your extra KB Swings (2 x 12 reps), Goblet Squats ( 2 x 5) or squats while holding onto kitchen sink edge for two rounds.
4/14/26 TUESDAY. TEMPO run pieces run at 10K – 15K race pace over flat to rolling terrain. After the warm-up mile: 5′ Tempo (1′ easy running) -17 ‘ tempo; then run to finish.
4/15/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB LIFTS/SWINGS/CARRIES / DEADLIFTS . 8 AM at Warren’s gym.
4/16/26. THURSDAY. SPEED-WORK at your local track. Some of the group meet at COM track, 8 am, after doing their warm-up mile from the free dirt parking lot next to the PE complex. Get in your Skips, butt kicks, high knees and 6 cx 30 meter pick-ups. Then 2 x 100 (100) stride-outs.
A. gp: 6 rounds of: (400 @5k pace (200), then 200 @ mile pace (200)..1 x 600 (200) – 200 (200)
B gp: 4 rounds of: ( (400 (200) – 200 (200)), then (1 x 600 (200) – 200 (200)
4/18/26 SATURDAY. HR/XT/MOBILITY/SPRINTS/LOADED CARRIES/KB LIFTS/ DEADLIFTS. 9 AM in Lot “C” of the Seminary College (201 Seminary Drive, Strawberry/MV area).
KeesTraining 