GMTC Workout Recommendation 4/28-5/4

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

LD - 2-3 miles warm up.  4x 800m @ 3K pace, 4x 400m @ mile pace with rest equivalent to time of previous interval.  2-3 miles cool down.
 
MD - 1-2 miles warm up.  500m, 500m, 400m, 400m, 300m, 300m, with 6 minutes recovery between intervals.  800m race pace for 500s and 400s, and 400m race sprint for 300s.  1-2 miles cool down.

LS - 2-4 laps warm up, then dynamic stretch drills.  500m, 400m, 300m with full recovery (about 10-12 minutes) between intervals.  Note - Full recovery is when pulse rate is at maximum of 120 (12 beats per 6 seconds).  All intervals should be at 90% 400m race sprint.  2-4 laps cool down, then group sit ups.
 
SS/F - 2-4 laps warm up, then dynamic stretch drills.  400m, 300m, 200m with full recovery (about 10-12 minutes) between intervals.  Note - Full recovery is when pulse rate is at maximum of 120 (12 beats per 6 seconds).  400 should be at 90% 400m race sprint, and the rest all out.  2-4 laps cool down, then group sit ups.

  
Tues., Apr. 29 (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. 30 (all at Marquette's outdoor track, 6 PM):

LD - 2-3 miles warm up.  8x 800m @ 10K pace.  Rest between intervals equivalent to time of previous interval.  2-3 miles cool down.
 
MD - 1-2 miles warm up.  1200m, 1000m, 800m, 600m with 6 minutes rest between sets.  All intervals @ 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 speed development drills (per Lynda).  4x 100yd parachute resistant sprints, 4x 100yd bungee pull sprints.  Mile of strides and jogs afterwards.  1-2 laps cool down, then group sit ups.  Upper body weight lifting (chest, back, arms) recommended.

F - 1-2 laps warm up, dynamic stretch drills, then speed development drills (per Lynda).  2x 100yd parachute resistant sprints, 2x 100yd bungee pull sprints, then event specific drills.  1-2 laps cool down, then group sit ups.  Upper body weight lifting (chest, back, arms) recommended.
      
       
Thur., May 1 (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, 2x 80m block start timed drills (note - the purpose is to time driving phase, transistion phase, top speed phase, and sustaining phase).  2-4 laps cool down, then group sit ups.  
 
F - 2-4 laps warm up, then dynamic stretch drills.  Event specific drills.  2-4 laps cool down, then group sit ups.  

  
Fri., May 2 (LD/MD on your own):
 
LD/MD - 2-4 miles pre race run.
   
  
Sat., May 3 (meet day):
 
Redbird Invite @ Illinois State University, Normal, IL  9 AM

  
Sun., May 4 (all on your own):

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