GMTC Workout Recommendation 3/24-3/30

LD - Long Distance (3K +)
MD - Mid Distance (800-1500m)
LS - Long Sprinters (200-400m)
SS - Short Sprinters (200m or less)
F - Field Event Competitors
 
Note, the long distance workouts are recommended by Kat Gal.  The minimum mileage per week between now and the last week of the season (mid May) should be 40 miles! 
 

Mon., Mar. 24 (all at UWM Klotsche Center, 6 PM):

LD - 2-3 miles warm up.  800m, 1200m, 1600m, 1600m, 800m, with rest equivalent to time of previous interval.   800s @ 3K race pace, 1200 @ 5K race pace, and 1600s @ a tad slower than 5K race pace.  2-3 miles cool down.
 
MD - 1-2 miles warm up.  1600m, 1200m, 800m with rest equivalent to time of previous interval.  1600m @ 5K race pace, 1200m @ 3K race pace, and 800m @ mile race pace.  1-2 miles cool down.

LS/SS - 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.
 
F - 2-4 laps warm up, dynamic stretch drills, then plyometric drills.  Event specific drills.  2-4 laps cool down, then group sit ups.

  
Tues., Mar. 25 (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. 26 (all at Marquette's outdoor track, 6 PM):

LD - 2-3 miles warm up.  4x 800m, 4x 400m @ 10K pace with rest equivalent to previous interval.  2-3 miles cool down.
 
MD - 1-2 miles warm up. 8x 400m @ mile pace with rest equivalent to previous interval.  Emphasize on picking up pace for last 200m of each interval.  1-2 miles cool down. 
  
LS - 1-2 laps warm up, then dynamic stretch drills.  5x 300m controlled with 4 minutes rest between intervals.  80% sprint for first 100m, 70% sprint for second 100m, then pick pace back up to 80% for third 100m.  1-2 laps cool down, then group sit ups.
 
SS/F - 1-2 laps warm up, then dynamic stretch drills.  5x 200m controlled with 4 minutes rest between intervals.  85% sprint for first 50m, 75% sprint for next 100m, and back to 85% for last 50m.  1-2 laps cool down, then group sit ups.      

       
Thur., Mar. 27 (LD/MD on your own; LS/SS/F at Klotsche Center, 6 PM):
 
LD/MD - 6-8 miles easy run (2-4 miles pre race run if competing on Friday).
 
LS/SS - 2-4 laps warm up, then dynamic stretch drills.  4x 100m relay handoff drills.  4-6x 50m block drills (all on straight away).  2-4 laps cool down, then group sit ups.  Upper body weight lifting (chest, back, arms) recommended.
 
F - 2-4 laps warm up, then dynamic stretch drills.  Event specific drills (light if you're competing on Friday).  2-4 laps cool down, then group sit ups.  Upper body weight lifting (chest, back, arms) recommended. 

  
Fri., Mar. 28 (meet day):

Washington U. Invite @ Washington U. in St. Louis, MO   4 PM
 
-or-
 
LD/MD - 2-4 miles pre race run.
   
  
Sat., Mar. 29 (meet day):
 
Washington U. Invite @ Washington U. in St. Louis, MO   10 AM
 
-or-
 
Warrior Invite @ WI Lutheran College, Wauwatosa, WI   10:30 AM
 
 
Sun., Mar. 30 (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