Upcoming Workouts

Version 1

    Guys workouts:

    Sep 17  Time trials from 9-16

    5 x 1 mile repeats at date pace 90%, on bike path

     

    Sep 18

    Hill at Ravine Road on Lincoln Memorial Drive, 3.5 miles to hill

    5 x 300m

     

    Sep 19

    Recovery run some time during the day, 45 minute, leave at 3pm for funeral in Marinette

    Strength training, bands level 2

     

    Sep 20

    Recovery run 30 minutes

    Strides on soccer field, 5 x 100m, 800 meter pace

     

    Sep 21

    Race at Wheaton, Bus leaves at 7pm, Women race at 10:00, men race at 10:45

     

    Sep 22

    65 to 75 minute run, 65%

     

    Sep 23

    Recovery run 35 minutes, med ball strength

     

    Sep 24

    Kenyon Run, 1-2 mile warm-up,( based on Sep 16), 2 mile run, cool-down back to soccer field, 6 x 100m strides

     

    Sep 25

    St. Mary’s Hill, 6-8 repeats, back to cold tub

     

    Sep 26

    Recovery run of 35-45 minutes

     

    Sep 27

    Leave for St. Paul at 10:10am

     

    Sep 28

    Race at Griak, be back about 8pm

     

    Sep 29

    Long Run 75-85 minutes 65-70%

     

    Sep 30

    Recovery run 35-45 minutes, strength train, bands

     

    Oct 1

    Warm-up 2 miles,         

    2 x 800 90%

    2 x 1K

    2 x 1 mile 85%

    2 x 800 90-95%

    Date race pace

     

    Oct 2

    Greenfield Park, leave at 4:15

     

    Oct 3

    Recovery run of 45 minutes

     

    Oct 4

    Recovery run of 30 minutes

     

    Oct 5

    Race at Greenfield Park, women at 11:00am, Men at 12pm

     

    Oct 6

    Long run 75-90 minutes at 65%

     

    Oct 7

    Recovery run of 30 minutes, Strength workout, med balls