GMTC Workout Recommendation 4/14-4/19

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

LD - 2-3 miles warm up.  800m, 1200m, 1600m, 1600m, 800m with rest equivalent to time of previous interval.  First 800 and 1200 @ 3K race pace, 1600s @ 5K race pace, last 800 @ mile race pace.  2-3 miles cool down.
 
MD - 1-2 miles warm up.  5x 300m, 6x 150m @ 800m race pace for 300s and 400m race pace for 150s, with 2 minutes rest between intervals.  1-2 miles cool down.

LS - 2-4 laps warm up, then dynamic stretch drills.  4x (300m, 2 minutes rest, 150m).  6 minutes rest between sets.  300s 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.  4x (200m, 2 minutes rest, 100m).  6 minutes rest between sets.  200s should be @ 85% sprint, 100s should be @ 95% sprint.  2-4 laps cool down, then group sit ups.

  
Tues., Apr. 15 (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. 16 (all at Marquette's outdoor track, 6 PM):

LD - 2-3 miles warm up.  4x 800m @ 10K pace, 4x 400m @ 3K pace.  Rest between intervals equivalent to time of previous interval.  2-3 miles cool down.
 
MD - 1-2 miles warm up.  3x (1200m, 2 minutes rest, 600m).  5 minutes rest between sets.  1200s @ 3K race pace, 600s @ mile race pace.  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).  10x 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).  5x 100yd parachute resistant sprints, then event specific drills.  1-2 laps cool down, then group sit ups.      

       
Thur., Apr. 17 (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 relay handoff drills.  Afterwards, 2x 20m, 2x 40m, 2x 60m block start timed drills (note - the purpose is to time driving phase, transistion phase, and top speed phase).  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. 18 (LD/MD on your own):
 
LD/MD - 2-4 miles pre race run.
   
  
Sat., Apr. 19 (meet day):
 
Eagle Invite @ Benedictine University, Lisle, IL  10:30 AM

  
Sun., Apr. 20 (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