GMTC Workout Recommendation 4/7-4/13

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., Apr. 7 (all at Marquette's outdoor track, 6 PM):

LD - 2-3 miles warm up.  3x 1 1/2 miles @ tempo pace, with minute rest between intervals.  2-3 miles cool down.
 
MD - 1-2 miles warm up.  4x 400m, 5x 200m @ 1000m race pace for 400s and 600m race pace for 200s, with 3 minutes rest between intervals.  1-2 miles cool down.

LS - 2-4 laps warm up, then dynamic stretch drills.  3x (400m, 3 minutes rest, 200m).  6 minutes rest between sets.  400s should be @ 75-80% sprint, 200s should be @ 85-90% sprint.  2-4 laps cool down, then group sit ups.
 
SS/F - 2-4 laps warm up, then dynamic stretch drills.  3x (300m, 3 minutes rest, 150m).  6 minutes rest between sets.  300s should be @ 80% sprint, 150s should be @ 90% sprint.  2-4 laps cool down, then group sit ups.

  
Tues., Apr. 8 (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., Apr. 9 (all at Marquette's outdoor track, 6 PM):

LD - 2-3 miles warm up.  4x 800m @ 10K pace, 2x 400m @ mile pace, 4x 200m @ 800m pace.  Rest between intervals equivalent to time of previous interval.  2-3 miles cool down.
 
MD - 1-2 miles warm up.  600m, 1000m, 1000m, 600m @ 3K pace for 1000s, mile pace for 600s.  2 minutes rest between intervals.  Full recovery, then 8x 100m pick up form sprints.  1-2 miles cool down. 
  
LS/SS - 1-2 laps warm up, dynamic stretch drills, then plyometric drills (per Lynda).  8x 100yd parachute resistant sprints, then mile of strides and jogs.  1-2 laps cool down, then group sit ups.
 
F - 1-2 laps warm up, dynamic stretch drills, then plyometric drills (per Lynda).  4x 100yd parachute resistant sprints, then event specific drills.  1-2 laps cool down, then group sit ups.      

       
Thur., Apr. 10 (LD/MD on your own; LS/SS/F at Marquette's outdoor track, 6 PM):
 
LD/MD - 6-8 miles easy run.
 
LS/SS - 2-4 laps warm up, then dynamic stretch drills.  4x 100m and sprint medley relay handoff drills.  8-10x 50m block drills (4-5x on straight and 4-5x on curve).  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.  2-4 laps cool down, then group sit ups.  Upper body weight lifting (chest, back, arms) recommended. 

  
Fri., Apr. 11 (LD/MD on your own):
 
LD/MD - 2-4 miles pre race run.
   
  
Sat., Apr. 12 (meet day):
 
Warrior Relays @ WI Lutheran College, Wauwatosa, WI  10:30 AM

  
Sun., Apr. 13 (all on your own):

LD/MD - 12-14 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