Upcoming Workouts

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 *****