8/3/2019 LSSU Workouts Post XC 2011 Men Week 2

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LSSU workouts Mens Distance 2011

November 21 to November 27, 2011

Monday:

(Pease, Mark, Taylor, Mike): 90 minutes, 4x150m strides, drills, minimum of 5x1

minute situps and a minimum of 100 push-ups

Everyone Else: 70 to 80 minutes, 4x150m strides, drills, minimum of 5x1 minute situpsand a minimum of 100 push-ups

Pool-workout: w/u 1-2-3-2-1 x 3 sets c/d,sit-ups and push-ups

Tuesday:

Hills: Prospect Street

(Pease, Mark, Taylor, Mike): 20 min warm-up to Prospect Street Hill. 55 minutes of

Hills, 3xbounding, 2xbasketball court lunges, 2 sets of 25X standing squats, c/d 20

minutes, Minimum of 5x1 minute situps and a minimum of 100 push-upsWeights

(Everyone Else): 20 min warm-up to Prospect Street Hill. 45 minutes of Hills,3xbounding, 2xbasketball court lunges, 2 sets of 25X standing squats, c/d 20 minutes,

Minimum of 5x1 minute situps and a minimum of 100 push-upsWeights

Pool-workout: w/u 1-2-3-4-5-5-4-3-2-1 with 1 minute off after each. c/d, sit-ups and

push-ups

Wednesday:

(Pease, Mark, Taylor, Mike): 90 minutes, 6x100m strides, drills, minimum of 5x1 minutesitups and a minimum of 100 push-ups

Everyone Else: 70 to 80 minutes, 6x100m strides, drills, minimum of 5x1 minute situpsand a minimum of 100 push-ups

8/3/2019 LSSU Workouts Post XC 2011 Men Week 2

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Pool-workout: w/u (90 seconds on 30 seconds off)x25 c/d, sit-ups and push-ups

Thursday: Happy Thanksgiving!

(Pease, Mark, Taylor, Mike): 90 minutes, minimum of 5x1 minute situps and a minimumof 100 push-ups

Everyone Else: 70 to 80 minutes, minimum of 5x1 minute situps and a minimum of 100push-ups

Pool-workout: w/u (45 seconds on and 15 seconds off)x40 c/d,sit-ups and push-ups

Friday: Tempo

(Pease, Mark, Taylor, Mike): 20 min warm-up, TEMPO. Try to get in 8 to 10 miles at a

good pace (6 minute pace or faster). You can do this on roads at home it does notneed to be a 1 mile loop. 3xbounding, 2xbasketball court lunges, 2 sets of 25Xstanding squats, c/d 20 minutes, Minimum of 5x1 minute situps and a minimum of 100

push-ups

(Everyone Else): 20 min warm-up, TEMPO. Try to get in 6 to 8 miles at a good pace

(6 minute pace to 6:30 pace). You can do this on roads at home it does not need to be

a 1 mile loop. 3xbounding, 2xbasketball court lunges, 2 sets of 25X standing squats,c/d 20 minutes, Minimum of 5x1 minute situps and a minimum of 100 push-ups

Pool-workout: w/u (30-60-90-90-60-30)x 3 sets, sit-ups and push-ups

Saturday:

Long Run:

(Pease, Mark, Taylor, Mike): Long Run: 2 hours to 2.5 hours

Everyone else: Long Run: 1 hour 45 minutes

Alternate-workout: 2+ hour bike

Sunday: Either get in a run or cross train today.

80 minutes, minimum of 10x1 minute situps and a minimum of 200 push-ups

Or cross train for at least the same amount of time on bike or in the pool.