GMTC Workout Recommendation 3/3-3/9

LD - Long Distance (3K +)
MD - Mid Distance (800-1500m)
LS - Long Sprinters (200-400m)
SS - Short Sprinters (200m or less)
F - Field Event Competitors

 

Mon., Mar. 3 (all at UWM Klotsche Center, 6 PM):

LD - 2-3 miles warm up.  4x 800m @ 3K race pace, 4x 400m @ mile-800m race pace.  Recovery between intervals equal to time of previous interval.  2-3 miles cool down. 
 
MD - 2-3 miles warm up.  2x 800m @ mile race pace, 2x 400m @ 800m race pace.  6-7 minutes recovery between intervals.  Full recovery after last interval, then 8x 50m pick up sprints, with jog back recovery.  2-3 miles cool down.  

LS - 2-4 laps warm up, then dynamic stretch drills.  200m, 150m, 100m, 100m @ 90-95% sprint for 200m, "all out" for 150m and 100m.  Full recovery between intervals (about 8-12 minutes depending on when pulse rate drops to 120).  2-4 laps easy cool down afterwards, then group sit ups.   
 
SS/F - 2-4 laps warm up, then dynamic stretch drills.  150m, 100m, 50m, 50m @ "all out" sprint.  Full recovery between sets (about 8-12 minutes depending on when pulse rate drops to 120).  2-4 laps easy cool down afterwards, then group sit ups.   

  
Tues., Mar. 4 (all on your own):

LD/MD - 6-8 miles easy run.

LS/SS/F - 20 minutes cross training (stationary or regular biking, treadmill, or swimming).    

   
Wed., Mar. 5 (LS/SS/F at UWM Klotsche Center, 6 PM):

LD/MD - 6-8 miles moderate run with short pick up form sprints within run.
 
LS/SS - 2-4 laps warm up, then dynamic stretch drills.  Speed drills (per Lynda).  4x 40m block drills both on straight away and curve.  800m of strides and jogs afterwards.  2-4 laps easy cool down, then group sit ups. 

F - 2-4 laps warm up, then dynamic stretch drills.  Plyometric drills (per Lynda).  Event specific drills.  2-4 laps easy cool down afterwards, then group sit ups.     

        
Thur., Mar. 6 (LD/MD on your own):
 
LD/MD - 2-4 miles easy pre-race run.  

 
Fri., Mar. 7 (meet day):
 
Karl Schlender Last Chance Meet @ UW-Whitewater   4 PM
 
-or-
 
Gill Athletics Last Chance @ Carthage College   4:30 PM
  
  
Sat., Mar. 8 (LD/MD on your own):
 
LD/MD - 10-14 miles long run.
 
 
Sun., Mar. 9 (LS/SS/F on your own):
 
LS/SS/F - 20-30 minutes easy run.  Weight lifting recommended: cleans and shoulders. 
 
 
   
Any further questions, please feel free to ask...
 
Ken Woodall
kenwoodall69@hotmail.com