GMTC Workout Recommendation 3/17-3/23

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. 17 (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 - 2-4 laps warm up, dynamic stretch drills, then plyometric drills.  8x 50m sled pulls, then 1 mile of strides and jogs afterwards.  Emphasis should be on form and knee drive for entire workout.  2-4 laps cool down, then group sit ups.

  
Tues., Mar. 18 (all on your own):

LD/MD - 6-8 miles easy run.

LS/SS/F - 20-30 minutes cross training (stationary biking or swimming).  Leg weight lifting recommended.

   
Wed., Mar. 19 (all at Marquette's outdoor track, 6 PM):

LD - 2-3 miles warm up.  8x 800m @ 5K pace with rest equivalent to previous interval.  2-3 miles cool down.
 
MD - 1-2 miles warm up. 5x 800m @ 3K pace with rest equivalent to previous interval.  Emphasize on picking up pace for last 400m of each interval.  1-2 miles cool down. 
  
LS - 1-2 laps warm up, then dynamic stretch drills.  4x 400m controlled with 4 minutes rest between intervals.  Emphasize on picking up pace for last 200m of each interval (to about 75-80% sprint).  1-2 laps cool down, then group sit ups.
 
SS/F - 1-2 laps warm up, then dynamic stretch drills.  4x 300m controlled with 4 minutes rest between intervals.  Emphasize on picking up pace for last 150m of each interval (to about 85% sprint).  1-2 laps cool down, then group sit ups.      

       
Thur., Mar. 20 (all on your own):
 
LD/MD - 6-8 miles easy run.
 
LS/SS/F - 20-30 minutes easy run (note - "F" can opt to do light event specific drills instead).  Upper body weight lifting (chest, back, arms) recommended.

  
Fri., Mar. 21 (LD/MD on your own):
 
LD/MD - 4-5 miles moderate run with 50-100m pick ups mixed in.
   
  
Sat., Mar. 22 (LS/SS/F at UWM Klotsche Center, noon):
 
LS/SS - 2-4 laps warm up, then dynamic stretch drills.  Speed development drills, then 10x 50m in 5 minutes.  2-4 laps cool down, then group sit ups.
 
F - 2-4 laps warm up, then dynamic stretch drills.  Event specific drills.
 
 
Sun., Mar. 23 (all on your own):

LD/MD - 10-14 miles easy long run.
 
LS/SS/F - Cleans and shoulders weight lifting recommended.  
 
 
  
Any further questions, please feel free to ask...
 
Ken Woodall
kenwoodall69@hotmail.com