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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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