Hi folks,
Looks to be a fairly doable week for our training groups as Sandy has progressed enough that I can be away from home for a period of time.
10/13/26. TUESDAY. TEMPO run pieces over a flat to rolling course on smooth dirt or pavement terrain run at 10K race pace effort interspersed with short easy jogging breaks. After the half mile or so warm-up pick it up to 10K pace, “threshold pace” not too slowly and not too fast, but a controlled high aerobic pace.
5′ Tempo (1′ easy) – 15′ steady tempo with no breaks so you acclimate to the non-stop nature of a race.
10/14/26 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB LIFTS/BB AND TRAPBAR DEADLIFTS. 8 am at Warren’s gym. First step is to get in mobility and resistance band work, plus 35 swings prior to the Circuit.
DBL Feet Hip Bridges w/ DB / Plate Straight Arm Pullovers
Seated Right Straight Leg Lifts over KB / X8 Right arm DB “Bird Dogs”
Seated Left Straight Leg Lifts over KB / X8 Left arm DB “Bird Dogs”
X5 R/L One Arm KB Deadlifts
Incline Push-Ups
Hang from Chin Bar
Slant Board DB Squats x6
X 5 Double KB Clean and Alt R/L Press
KB ” Halo Russian Twists” w/ feet Anchored
EZ Curl Bar 15’s or 21’s
DB Clockwise Standing Wood-chops / Counterclockwise
Farmer Carry / Rack Carry
Finisher: 3 x 3 BB or Trapbar Deadlifts
10/15/26. THURSDAY. SPEED-WORK on your local track. A few of the group meet at 8 am in the COM dirt PE parking lot for the warm-up run at 8 am; then hit the track. Get in skips, butt-kicks, high knees and 6 x 30 meter pick-ups.
A gp. 2 x 200 (200) , 6 x 600 (200) at 5K pace.
B gp:2 x 150 (50) , 4 x 600 (200), 2 x 200 (200).
10/17/26. SATURDAY. HR/XT/MOBILITY/SWINGS/SPRINTS/LOADED CARRIES/DEADLIFTS 9 AM in Lot C at the Seminary College (201 Seminary Drive, MV/Strawberry area).
X35 Jumping Jacks / X6 R/L DGB Reverse Lunges
X6 R/L Donkey Kicks / X12 DGB Sit-up & Reach
X6 R/L Kneeling Hip DB Lifts to Standing / X12 R/L Shoulder Taps in Push-up Position
X5 R/L “Iron Crosses” / Weighted Plank 45″
