GMTC Workout Recommendation 3/10-3/16

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. 10 (all at UWM Klotsche Center, 6 PM):

LD/MD - 5x (4 minutes easy, 2 minutes medium, 1 minute hard) fartlek run.  Total time would be 35 minutes.  

LS/SS/F - Meet on track at 6 PM, light warm up, stretch, then to pool for pool resistance workout (per Ken).  Sit ups on your own afterwards.

  
Tues., Mar. 11 (all on your own):

LD/MD - 6-8 miles easy run.

LS/SS/F - 20-30 minutes easy run.

   
Wed., Mar. 12 (all at UWM Klotsche Center, 6 PM):

LD - 2-3 miles warm up.  16x 400m @ 5K pace with rest equivalent to previous interval.  2-3 miles cool down.
 
MD - 1-2 miles warm up. 8x 400m @ 3K pace with rest equivalent to previous interval.  1-2 miles cool down. 
  
LS/SS/F - 2-4 laps warm up, then dynamic stretch drills.  Light plyometric and speed development drills.  800m of strides and jogs afterwards, then to weight room for Ken's "explosive" leg lifting routine.  Group sit ups afterwards.  
    
       
Thur., Mar. 13 (LD/MD on your own):
 
LD/MD - 6-8 miles easy run.
 
LS/SS/F - Upper body weight lifting (chest, back, arms) recommended.

  
Fri., Mar. 14 (all except LD at Marquette's Outdoor Track, 5:30 PM):
 
MD - 1-2 miles warm up.  12x 200m @ mile pace with rest equivalent to previous interval.  1-2 miles cool down.
 
LS/SS/F - 1-2 laps warm up, then dynamic stretch drills.  6x 200m controlled, with 2 minutes recovery.  1-2 laps cool down, then group sit ups.   

  
Sat., Mar. 15 (LD on your own):
 
LD - 10-14 miles long run.
 
 
Sun., Mar. 16 (all on your own):

LD/MD - 4-5 miles moderate run.
 
LS/SS/F - 20-30 minutes easy run.  Cleans and shoulders weight lifting recommended.  
 
 
  
Any further questions, please feel free to ask...
 
Ken Woodall
kenwoodall69@hotmail.com