8/3/2019 LSSU Workouts Post XC 2011 Women Week 3

http://slidepdf.com/reader/full/lssu-workouts-post-xc-2011-women-week-3 1/2

8/3/2019 LSSU Workouts Post XC 2011 Women Week 3

http://slidepdf.com/reader/full/lssu-workouts-post-xc-2011-women-week-3 2/2

Liz and Sarah: 40 to 50 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:

(Kelsey): 80 minutes, minimum of 5x1 minute situps and a minimum of 100 push-ups

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

ups

Liz and Sarah: 30 to 40 minutes, and a couple light strides

 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

Liz and Sarah: Race @ SVSU mile and 3k 

W/U 20 minutesRace mile an 3k 

c/d 40 to 60minutes

Lunges and squats.

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

 Saturday:

(Liz, Kelsey): Long Run: 90minutes to 1 hr and 40 minutes

Everyone else: Long Run: 80 to 90 minutes

 Alternate-workout: 1.5+ hour bike

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

70 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.