8/3/2019 LSSU Workouts Post XC 2011 Men Week 4

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LSSU workouts Men’s Distance 2011

 December 5 to December 11, 2011

 Back to 1 st week in a 4 week cycle. This will be our recovery week. Feel free to

compliment your training with some cross training this week.

 Monday:

 (Pease, Mark, Taylor, Mike): 80 to 90 minutes, 4x150m strides, drills, minimum of 5x1minute 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, Taylor, Mike, Mark): 20 min warm-up to Prospect Street Hill. 50 minutes of 

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

Weights

(Everyone Else): 20 min warm-up to Prospect Street Hill. 40 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, Taylor, Mike, Mark): 80 to 90 minutes, 6x100m strides, drills, minimum of 5x1

minute situps and a minimum of 100 push-ups

8/3/2019 LSSU Workouts Post XC 2011 Men Week 4

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Everyone Else: 70 to 80 minutes, 6x100m strides, drills, minimum of 5x1 minute situps

and a minimum of 100 push-ups

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

Thursday:

(Pease, Taylor, Mike, Mark): 80 to 90 minutes, minimum of 5x1 minute situps and a

minimum of 100 push-ups

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

 push-ups

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

Friday: Tempo

(Everyone): 20 min warm-up, TEMPO. Location and distance TBD depending on

weather. I would like to go to Ashmun Bay if the weather works out. 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 (scale it back about 10minute less than last week).

Everyone else: Long Run: 1 hour 45 minutes

 Alternate-workout: 2+ hour bike

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

70 to 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.