Hi Folks,
Big delay in posting this week’s workouts due to extra work to be done, but here we go.
10/19/26. TUESDAY. TEMPO pieces run at 10K pace, i.e. “threshold ” effort over paved or dirt terrain on an undulating to flat course to simulate running in a race, i.e., without stops, but at a controlled high aerobic effort.
This week: a full non-stop 20 ‘ at 10K paced.
10/20/26. WEDNESDAY. STRENGTH TRAINING CIRCUIT/MOBILITY/SWINGS/KB LIFTS/DEADLIFTS. 8 am. at Warren’s gym. Do your mobility and shoulder warm-up prior to the Circuit.
Two Feet Hip Bridges to Bench Alt Hip Lifts / Straight Arm grip plate or DB Pullovers
X8 Right Straight Leg Lifts over KB / X8 DB Right Arm “Bird Dogs”
X8 Left leg Straight Leg Lifts over KB / X8 DB Left Arm “Bird Dogs”
X5 R/L Alt One Arm KB Deadlifts
Incline Push-Ups
Hang from Chin Bar
KB Slant Board Squats / KB Slant Board Romanian Deadlifts
X6 Grip Plate Clean & Press
1 DB Knee Tucks to top of Shins
EZ Curl Bar “15’s or “21’s” or with weighted bar
DBL DB Hold with Twists
Farmer Carry / Rack Carry
Finisher: 3-4 x 3 reps Deadlifts
10/22/26 THURSDAY. SPEED-WORK on your local track. After the mile warm-up do Skips, Butt Kicks, High Knees and 6 x 30 meter pick-ups. Run 1000’s and 600’s at 5K race pace; 400’s and 200’s under 5K pace.
A gp: (1000 (200) -: (6000 (200) – 400 (200))
B gp: X3: (600 (200) – 400 (200) -200 (200))
10/24/26. SATURDAY. HR/XT/MOBILITY/SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 9 AM. Meet in Lot C of the Seminary College (201 Seminary Drive, Strawberry/MV area). I’ll arrive about 8:40 to set up the equipment; you can park and begin warm-up run. …..LMK by Thursday night if you will be attending the workout.
