Archive for the ‘Uncategorized’ Category


Warm-up:
Dynamic stretching
Plyometric Drills of Choice

Strength:
Work up to x3 @8 RPE and work up to @9 RPE with same weight:

Weighted Pullups

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Cool-Down:
Post workout stretching


Warm-up:
Dynamic stretching
Plyometric Drills of Choice

Strength:
Work up to x3 @8 RPE and work up to @9 RPE with same weight:

Weighted Ring Dips

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Cool-Down:
Post workout stretching

Monday: 120919 (2-1)

Posted: December 8, 2019 in Uncategorized
Tags:

Warm-up:
1600m Easy Run with 4x100m sprints

Sprint Workout:
6x400m Sprints

(400m jog recovery)

Cool-down:
1600m Easy Run

Note: This is a continuous workout from warm-up to cool-down. 4x100m sprints should be done prior to the Sprints.

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Saturday: 120719 (1-6)

Posted: December 6, 2019 in Uncategorized
Tags:

Endurance Workout:
Long Easy Run

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Friday: 120619 (1-5)

Posted: December 5, 2019 in Uncategorized

Warm-up:
1600m Easy Run with 4x100m sprints

Stamina Workout:
8x400m Cruise Intervals

(200m jog recovery)

Cool-down:
1600m Easy Run

Note: This is a continuous workout from warm-up to cool-down. 4x100m sprints should be done prior to the Cruise Intervals.

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Thursday: 120519 (1-4)

Posted: December 4, 2019 in Uncategorized
Tags: ,

Conditioning:
5K Recovery Run

Wednesday: 120419 (1-3)

Posted: December 3, 2019 in Uncategorized
Tags:

Endurance Workout:
Long Easy Run

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Tuesday: 120319 (1-2)

Posted: December 2, 2019 in Uncategorized
Tags: ,

Conditioning:
5K Recovery Run

Monday: 120219 (1-1)

Posted: December 1, 2019 in Uncategorized
Tags:

Warm-up:
1600m Easy Run with 4x100m sprints

Sprint Workout:
12x200m Sprints

(200m jog recovery)

Cool-down:
1600m Easy Run

Note: This is a continuous workout from warm-up to cool-down. 4x100m sprints should be done prior to the Sprints.

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Saturday: 111619

Posted: November 15, 2019 in Uncategorized
Tags:

5K Run.

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