Hi Folks,
10/27/26. TUESDAY. TEMPO RUN PIECES run at 10K pace effort over flat to undulating course over dirt or pavement terrain with short recovery jog pieces.The goal is to hold a steady, but controlled high aerobic pace for extended periods of time to simulate the non-stop nature of racing. The longer the races you enter, the more significant tempo runs contribute to success.
8′ Tempo (1:30′ easy) – 8′ tempo (1:30 easy) – 8′ tempo then jog to finish of workout.
10/28/26 WEDNESDAY. STRENGTH CIRCUIT/MOBILITY/SWINGS/KB LIFTS/CARRIES/DEADLIFTS. 8 am at Warren’s gym. Do warm-up band work and mobility prior to circuit.
Two feet to Bench edge L/R Hip Bridges / Grip Plate or DB Straight Arm Pullovers
Left Straight Side Leg Lifts over KB / Left Half Kneeling KB Windmills
Right Straight Right Leg Lifts over KB / Right Half Kneeling KB Windmills
X5 R/L 1-Arm Cross-over Deadlifts
Incline Push-Ups
Hang From Chin Bar
Slant Board DB or KB Goblet Squats / Slant Board Romanian Deadlifts
Grip Plate Clean & Press x5-6 reps
DB Knee Tuck Crunch Sit-ups
EZ Curl Bar “15’s” or “21’s”
Double DB Hold at chest Slow Twisting Rotations
Farmer Carry / Rack Carry
Finisher: 3 x 3-4 reps TrapBar Deadlifts or BB deadlifts
Your own solo workout at home: after your warm-up:
TRAPBAR deadlift x4
Farmer carry /Rack Carry
DBL Dumbbell Incline Press
DB/KB Bent Rows
Split SquatLat Pulldiwns
Step-Ups
10/29/26 SPEED-WORK at your local track. Group regularly meets at COM track after 8 am warm-up run. once at the track you’ll do skips, high knees, butt kicks and 6 x 30 meter quick cadence pick-ups. The goal with track training is to learn accurate pacing at the correct effort level; the track oval provides accurate pacing distances that you’ll want to master until you can feel it without a watch….400’s and 600’s run at 5K goal pace
A gp 4 x 200 (200) – 4 x 400 (on 2′ or 2:15) – 1 x 600 (200) – 2 x 400 (on 2′ oor 2:15) – 4 x 200 (200)
B gp: 4 x 150 (50) – 2 x 400 (on 3′) – 1 x 600 (200) – 2 x 400 (on 3′) – 4 x 150 (50)
10/31/16 SATURDAY. HR/XT/SPRINTS/CARRIES/KB LIFTS/DEADLIFTS. 9 am Up In Lot C of Seminary College, 201 Seminary Drive , Strawberry/MV area. I’ll open chain gate about 8:35 so you can park and warm-up while I set up the equipment. Note that these Saturday sessions are for non-runners also; people who want to build strength.
