/Hi Folks,
Late start writing up the workouts for this week; I will be updating daily
NEW WR for the MILE was set by Englishman, with a 3:42:66 which broke the 3:43. mile record set by EL
7/21/26 TUESDAY. TEMPO run pieces at 10K race pace effort interspersed with two brief recovery jogs. You’ll r un :
8′ tempo (1′ easy) – 8′ tempo )1′ easy run – 8′ Tempo (1′ easy.)…..
.Keep the tempo at[ a high controlled aerobic level, i.e. threshold point which will the help build your racing ability- i.e., holding the effort.
7/22/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT. MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. .… 8 AM at Warren’s Gym. Get in your warm-up and Swings prior to the start of our Circuit. We will add “Pass the Step” half way through the workout.
Feet on Bench Hip Bridges / Bench DB Pullovers
Seated DBL Leg/ R/L Leg Lifts Over KB
Left Leg Bird Dogs with Ankle Weight / Right, Leg Bird Dogs with Ankle Weights
1 KB Rotational R/L Sides Deadlifts
Incline Push-Ups
DBL DB Underhand Bent Rows / Dead Hang…(Break for ” Pass the Step”
X 5-7 Goblet Squats on Slant Board
DBL KB Clean to Rack; R? Press.
.Repeat1 KB “Triangle Russian Twists”
21’s with weight Bar
Lateral Crawl
1- Arm KB Alt R/L Swings x 8
Farmer Carry / Rack Carry
Finisher : BB Deadlifts or Trap Bar Deadlifts.
7/22/26 THURSDAY. SPEED-WORK at your local track. After the mile warm-up do your skips, butt kicks, high knees, leg swings and 6 x 30 meter pick-ups.
Run the 400’s and 600’s at 5K pace; the 200’s at mile pace.
A gp:, 2 x 200 strideouts; then 5 rounds of: (400 (200) – 200 (200)) + (1 x 600 (200))
B gp: 2 x 150 (50) strideouts. then 4 rounds of: ((400 (200) – 200 (200)) + 1 x 600 (200)
7/25/26. SATURDAY. SATUREDAY HR/XT/MOBILITY/ K
KeesTraining 