(NOV 18 TO NOV 24)
Track Workout: You are running repetitions of 600m at 5k pace. These should feel aerobically challenging, but not all out. You should be able to finish off the workout with a few 400's at mile pace. Reference specific workout pace chart for splits HERE.
Tempo Workout: Advanced has 5 miles at marathon pace. Keep your efforts under control, this is a cutback week. Total volume on the day will be 7-9 miles. View the pace chart HERE.
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
Complete sequence once
Run/Walk: 2 x 10-12 reps
I & II: 2 x 10-12 reps
STRENGTH 2-
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Run/Walk: 2 x 10-12 reps
