Weekly workout Schedule

 
For those NOT racing at The Penn Relays, do the following workouts this weekend:
 
Friday
Distance:

15 minute warm up + stretching + drills

2 sets of (6x200 on 200 off).  The pace should be 1-2 seconds faster than your race pace. 
1 lap jog rest after your first set of 6.
15 minute cool down + stretching + drills + 5 Sets of Navy Seals!!!  don't cheat yourself, do all 5 sets!
Sprints:
15-20 minute jog + stretching and drills
 

Saturday:

Distance:  55-65 minutes nice and easy.
Sprints:  7 minute warm up+stretching+drills.  2 Sets of 4x150
7 minute cool down + stretching+drills.
5x Navy Seals!!!

 

Sunday:

Distance:  OFF
Sprints:  OFF

 

 
 
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