Monday: 012218 (1-1)


Warm-up:

Conditioning:
4x800m Run @5K Race Pace: Recover to 74% of Max HR

DE Lower:
Speed Squat Variation: 8-10 sets x 2 reps

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Wednesday: 111517 (2-3)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Lactate Threshold:
1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts,

1 x 200m jog, 1min rest,
2 x 100m, 1min rest between efforts.
Total: 4000m

Workout Detail: The jog pace is programmed to be at an “active recovery” or “conversational” pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

Workout Focus: Force recovery during the active jog recovery.

Saturday: 111117 (1-6)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Aerobic Threshold:
1min ON, 15sec easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
5min ON, 3min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
1min ON, DONE!!

Workout Focus & Pacing: Let’s use this workout to target our aerobic threshold intensity. We will target an intensity based on heart rate. Your target heart rate at the “end” of each ON interval should be no higher than 180- age and no lower than 170-age. As example, a 25-year-old athlete would have their heart rate after each interval between 155-145.

Wednesday: 110817 (1-3)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Lactate Threshold:
1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts,

1 x 200m jog, 1min rest,
2 x 100m, 1min rest between efforts.
Total: 4000m

Workout Detail: The jog pace is programmed to be at an “active recovery” or “conversational” pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

Workout Focus: Force recovery during the active jog recovery.

Monday: 062617 (2-1)


Warm-up:

ME Upper: Find 1RM
Close-Grip Bench Press

Assistance: 3-5 sets x 6-15+ reps
Triceps Exercise
Back Exercise
Shoulders Exercise

Fast Intervals: Warm-up to 81% of Max HR – Recover to 67% HR
92% of Max HR – Recover to 67% HR