Thursday: 031016 (3-4)


Conditioning: (Pick One)
Cruise Intervals: 400m, 600m, 800m, 1000m, 1200m (4:1 recovery jog) (Stop when form/pace deteriorates)
Steady-State Run: 25-75 minutes (Stop when form/pace deteriorates)
Tempo Intervals: 8-15 minutes (4:1 recovery jog) (Stop when form/pace deteriorates)
Tempo Run: 15-30 minutes (Stop when form/pace deteriorates)

Thursday: 030316 (2-4)


Conditioning: (Pick One)
Cruise Intervals: 400m, 600m, 800m, 1000m, 1200m (4:1 recovery jog) (Stop when form/pace deteriorates)
Steady-State Run: 25-75 minutes (Stop when form/pace deteriorates)
Tempo Intervals: 8-15 minutes (4:1 recovery jog) (Stop when form/pace deteriorates)
Tempo Run: 15-30 minutes (Stop when form/pace deteriorates)

Thursday: 022516 (1-4)


Conditioning: (Pick One)
Cruise Intervals: 400m, 600m, 800m, 1000m, 1200m (4:1 recovery jog) (Stop when form/pace deteriorates)
Steady-State Run: 25-75 minutes (Stop when form/pace deteriorates)
Tempo Intervals: 8-15 minutes (4:1 recovery jog) (Stop when form/pace deteriorates)
Tempo Run: 15-30 minutes (Stop when form/pace deteriorates)

Thursday: 011416 (3-4)


Conditioning: (Pick One)
Cruise Intervals: 400m, 600m, 800m, 1000m, 1200m (4:1 recovery jog) (Stop when form/pace deteriorates)
Steady-State Run: 25-75 minutes (Stop when form/pace deteriorates)
Tempo Intervals: 8-15 minutes (4:1 recovery jog) (Stop when form/pace deteriorates)
Tempo Run: 15-30 minutes (Stop when form/pace deteriorates)

Thursday: 010716 (2-4)


Conditioning: (Pick One)
Cruise Intervals: 400m, 600m, 800m, 1000m, 1200m (4:1 recovery jog) (Stop when form/pace deteriorates)
Steady-State Run: 25-75 minutes (Stop when form/pace deteriorates)
Tempo Intervals: 8-15 minutes (4:1 recovery jog) (Stop when form/pace deteriorates)
Tempo Run: 15-30 minutes (Stop when form/pace deteriorates)

Thursday: 123115 (1-4)


Conditioning: (Pick One)
Cruise Intervals: 400m, 600m, 800m, 1000m, 1200m (4:1 recovery jog) (Stop when form/pace deteriorates)
Steady-State Run: 25-75 minutes (Stop when form/pace deteriorates)
Tempo Intervals: 8-15 minutes (4:1 recovery jog) (Stop when form/pace deteriorates)
Tempo Run: 15-30 minutes (Stop when form/pace deteriorates)

Tuesday: 151013


Primary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Bench Press (Touch-and-Go):
Incline Bench Press:

Secondary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Close-Grip Bench Press:
JM Press:
RS Press:

Conditioning: (Pick One)
Intervals: 8-16x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 2-4x800m (1:1 rest) (Stop when form/pace deteriorates)
Tempo Run: 1-2 Miles (Stop when form/pace deteriorates)

Tuesday: 151006


Primary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Bench Press (Touch-and-Go):
Incline Bench Press:

Secondary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Close-Grip Bench Press:
JM Press:
RS Press:

Conditioning: (Pick One)
Intervals: 8-16x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 2-4x800m (1:1 rest) (Stop when form/pace deteriorates)
Tempo Run: 1-2 Miles (Stop when form/pace deteriorates)

Tuesday: 150929


Primary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Bench Press (Touch-and-Go):
Incline Bench Press:

Secondary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Close-Grip Bench Press:
JM Press:
RS Press:

Conditioning: (Pick One)
Intervals: 8-16x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 2-4x800m (1:1 rest) (Stop when form/pace deteriorates)
Tempo Run: 1-2 Miles (Stop when form/pace deteriorates)