Hi Folks,
Weather will heat up this week so adjust your training to earlier morning hours at sunset time.
6/23/26 TUESDAY. TEMPO RUN PIECES executed at 10K race pace or “threshold effort” broken up with a short easy jog; then picking up the pace again. So it is run at a high aerobic but controlled effort.
15′ Tempo (1:30 easy jog) – 6′ Tempo and run to the finish .
6/24/26. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/ SWINGS/KB LIFTS/DEADLIFTS. 8 am at Warren’s gym. Upon arrival dive into your warm-up for shoulders legs, hips; then 50 Swings prior to two eournds of the Circuit.
Feet on bench edge – Hip Bridges / DB Pullovers on Bench
Left, Side Plank DB Sweep & Reach” / Left Kneeling Bkwd Hip Circles
Right, Side Plank DB Sweep & Reach / Right Kneeling Bkwd Hip Circles
Deficit KB sumo Deadlifts
Incline Push-Ups
X7 BB Romanian Deadlifts / Dead Hang
X 5-7 Slant Board Goblet Squats
L/R “X-Over DB Gorilla Rows”
Left, X6 KB Swing Cleans / X6 Left KB Clean & Press
Right, X6 KB Swing Cleans / Left KB Clean & press
Right, X 6 KB Swing Cleans / Right, K Clean & Press
DB” Reverse Crunches” (Knees or shins to DB
Counter Clockwise KB Standing Around the Worlds/ Clockwise KB Stand Around the Worlds
Finisher: 3-4 sets of 3-4 reps BB Deadlifts or TrapBar Deadlifts.
6/25/26 THURSDAY. SPEED-WORK at your local track.Purpose of the track session: develop faster leg turnover, accurate pacing and fitness. After the warm-up mile, leg swings, skips, butt-kicks and 6 x 30 meter pick-ups run 2 x 100 (100) stride-outs. fm dl d
KeesTraining 