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Kettlebell Training – 20 to 25 April

Kettlebell Workout 1:

(Do This Workout With a 16, 20 or 24KG KB)

Do 10 Sets of:

20 Double Arm Swings (With every 3rd rep switch from Double Arm to Single Arm alternating arms…so it would look like this: Do 2 Double Arm Swings, then a right arm Single Arm Swing, do 2 more Double Arm reps and then do a left-arm Single Arm swing etc.)

Kettlebell Workout 2:

10x Sets of:

10 Single Arm Swings (Either alternate arms every other set or do 5 reps right arm and 5 reps left)

10x Push-Ups (Hand Release Style)

Kettlebell Workout 3:

Do as many Snatches as you can in 10 Min. and record your score

Training For 20 – 25 April (Strength Week)

Youth Workouts for the Week (Strength Week):

Mon: 10 Min. W/U, 3 to 5x 5 Min. Repeats @ 10K Race Pace W/3 Min. Recovery, 20 Min. Cool Down

Tue: 3 to 5 Mile Easy Run

Wed: 4 to 6 Mile Progressive Run (Run the last 1 Min. of each mile @ 10K Race Pace or every 10 Min. pick up the pace for 1 Min.)

Thu: 10 Min. W/U, FARTLEK 1 Min. Fast, 1 Min. Recovery, 1 Min. Fast, 1 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 3 Min. Fast, 3 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 1 Min. Fast, 1 Min. Recovery, 1 Min. Fast, 1 Min. Recovery, 10 Min. Cool Down

Fri: 30 Min. Easy Run or Orienteering Course

Sat: 4 to 6 Miles Long Run

 

Half Marathon Workouts for the Week:

 

Mon: 20 Min. W/U, 3 to 5x 5 Min. Repeats @ 10K Race Pace W/3 Min. Recovery, 20 Min. Cool Down

Tue: 6 to 8 Mile Easy Run

Wed: 8 Mile Progressive Run (Run the last 1 Min. of each mile @ 10K Race Pace or every 10 Min. pick up the pace for 1 Min.)

Thu: 20 Min. W/U, FARTLEK 1 Min. Fast, 1 Min. Recovery, 1 Min. Fast, 1 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 3 Min. Fast, 3 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 2 Min. Fast, 2 Min. Recovery, 1 Min. Fast, 1 Min. Recovery, 1 Min. Fast, 1 Min. Recovery, 20 Min. Cool Down

Fri: 30 Min. Easy Run or Orienteering Course

Sat: 10 Mile Long Run

 

 

Training For 13 – 18 April (Speed Week)

Youth Training:

 

Mon:  3 to 5 Miles Easy Run (Recommended Strength Day_

Tue:  10 Min. W/U, 3x 4x Hill Repeats W/Equal Distance Rest (In-Between Reps + 3 Min. Rest In-Between Sets), 20 Min. Cool Down

Wed:  3 to 5 Miles Easy Run

Thu:  10 Min. W/U, 2x 5x 45 Second Repeats W/2 Min. Rest (In-Between Reps + 3 Min. Rest In-Between Sets), 10 Min. Cool Down

Fri:  30 Min. Easy Run W/10x Strides (Recommended Strength Day)

Sat:  4 to 8 Miles Long Run

 

Half-Marathon Training:

 

Mon:  6 to 8 Miles Easy Run (Recommended Strength Day_

Tue:  20 Min. W/U, 3x 4x Hill Repeats W/Equal Distance Rest (In-Between Reps + 3 Min. Rest In-Between Sets), 30 Min. Cool Down

Wed:  8 Miles Easy Run

Thu:  20 Min. W/U, 2x 5x 45 Second Repeats W/2 Min. Rest (In-Between Reps + 3 Min. Rest In-Between Sets), 20 Min. Cool Down

Fri:  60 Min. Easy Run W/10x Strides (Recommended Strength Day)

Sat:  10 to 12 Miles Long Run

 

Kettlebell Training – 06 to 11 April

Kettlebell Workout 1:

(Do This Workout With a 16, 20 or 24KG KB)

Do 10 Sets of 5x Single Arm Swings + 3 Presses (Alternating Left/Right Arms)

Do 5 Sets of 5 Double Arm Swings + 3 Goblet Squats

Kettlebell Workout 2:

10x Sets of:

10 Single Arm Swings + 5 Push-Ups (Alternating Left/Right Arms)

Kettlebell Workout 3:

10 Sets of:

Set up 3 Kettlebells in a row from lightest to heaviest…start with the lightest and do 10 Snatches (5 with your right arm/5 with your left), then move to the middle Kettlebell and do 5 Double Arm Swings + 5 Goblet Squats, then move to the heaviest and do 10 Single Arm Swings (5 Right Arm/5 Left Arm)

Training For 06 – 11 April (Strength Week)

Youth Track Workouts:

Workouts for the Week (Strength Week):

Mon: 10 Min. W/U, 5x 3 Min. Repeats (W/2x 15 Second Surges During the 3 Min. Repeat…You Decide When!) W/3 Min. Recovery, 10 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 3 to 5 Miles Progressive Run…Do 1x 30 Second Surge Every Mile

Thu: 10 Min. W/U, Pick Your Favorite 3 Mile Route and Run the 1st Mile at Marathon Pace, 2nd Mile at Half Marathon Pace, 3rd Mile at 10K Pace (In short if you don’t know your marathon pace etc. then just go by feel…bottom line start at a comfortably hard pace and then pick the pace up 10 to 15 per mile until you are done), 10 Min. Cool Down

Fri: 30 Min. Easy Run W/10x Strides

Sat: 6 to 8 Mile Long Run

 

Half-Marathon Workouts:

Mon: 20 Min. W/U, 5x 3 Min. Repeats (W/2x 15 Second Surges During the 3 Min. Repeat…You Decide When!) W/3 Min. Recovery, 30 Min. Cool Down

Tue: 6 to 8 Miles Easy Run

Wed: 8 Miles Progressive Run…Do 1x 30 Second Surge Every Mile

Thu: 20 Min. W/U, Pick Your Favorite 3 Mile Route and Run the 1st Mile at Marathon Pace, 2nd Mile at Half Marathon Pace, 3rd Mile at 10K Pace (In short if you don’t know your marathon pace etc. then just go by feel…bottom line start at a comfortably hard pace and then pick the pace up 10 to 15 per mile until you are done), 20 Min. Cool Down

Fri: 45 Min. Easy Run W/10x Strides

Sat: 12 Mile Long Run

Training For 30 March – 04 April (Speed Week)

Youth Track Workouts:

 

Mon: 10 Min. Warm-Up (W/U), Mail Box Repeats…pick a section of your neighborhood that is approximately 200 Meters in length (in our neighborhood it is approximately 5 mailboxes in length) and sprint that length at your 1 mile race pace (so not all out, but a pace you could probably do for a mile). The workout is doing 8x 200 Meter Sprints broken into 2 sections of 4 repeats. Jog easily back to the start after each of the repeats after the 4th one give yourself a 3 min. recovery and then do the 2nd set of 4 repeats. 10 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 4 Mile Progressive Run (Last 10 Min. Comfortably Hard)

Thu: 10 Min. W/U, Neighborhood Hill Repeats…pick a hill in your neighborhood and do 8x Hill Repeats on the hill doing 2 sections of 4 repeats. The rest is the same as Monday’s workout. For the 1st 4 repeats jog easily back to the bottom of the hill after each repeat and after the 4th one take a 3 min. recovery period then do the 2nd set of 4 repeats. 10 Min. Cool Down

Fri: 30 Min. Easy Run W/10x 100 Meter Strides (In our neighborhood 2 to 3 mailboxes are 100 meters). Run the strides at a 5K race pace…after each repeat jog easily back to the start point.

Sat: 4 to 6 Mile Long Run

 

Half Marathon Training:

 

Mon:  20 Min. W/U, 2x 4x 45 second repeats W/2 Min. Recovery In-Between Reps and 3 Min. Recovery In-Between Sets, 20 Min. Cool Down

Tue:  6 to 8 Miles

Wed:  8 Mile Progressive Run (Last 10 Min. @ Marathon Pace)

Thu:  20 Min. W/U, 8 to 10x Hill Repeats W/Equal Distance Recovery, 20 Min. Cool Down

Fri:  30 Min. Easy Run W/10x 100 Meter Strides

Sat:  10 Mile Long Run

Training For 23 – 28 March (Strength Week)

WK 2 (23 – 28 March) Strength Week:

Mon: 10 Min. W/U, 4x 3 Min. Repeats @ 10K Pace W/3 Min. Rest, 4x 45 Second Repeats W/2 Min. Rest, 20 Min. Cool Down

Tue: 3 to 5 Mile Easy Run

Wed: 3 to 5 Mile Progressive Run (Last 10 Min. @ Comfortably Hard Pace)

Thu: 10 Min. W/U, 15 Min. Tempo Run @ 10K Race Pace, 20 Min. Cool Down

Fri: 30 Min. Easy Run W/10x 100 Meter Strides

Sat: 4 to 6 Mile Long Run

Training For 16 – 21 March (Speed Week)

Youth Track Workouts:

Mon:  10 Min. W/U, 2x 4x 60 Second Repeats @ 1500 Meter Race Pace W/1 Min. Rest In-Between Reps and 3 Min. Rest In-Between Sets, 20 Min. Cool Down

Tue:  3 t0 5 Mile Easy Run

Wed: 4 Mile Progressive Run (Last 10 Min. @ Comfortably Hard Pace)

Thu:  10 Min. W/U, 2 x 90 Second Repeats, 60 Second Repeats, 45 Second Repeats W/2 Min. Rest, 20 Min. Cool Down

Fri:  30 Min. Easy Run W/10x 100 Meter Strides

Sat:  6 Mile Long Run

Kettlebell Training 09 – 14 March 2020

Kettlebell Workout 1:

(Do This Workout With a 16, 20 or 24KG KB)

1st Set:

Complete 100 Snatches in as few sets as possible (Alternating Arms)

2nd Set:

Complete 100 Single Arm Swings in as few sets as possible (Alternating Arms)

3rd Set:

Complete 100 Double Arm Swings in as few sets as possible.

 

Kettlebell Workout 2:

10x Sets of:

5 Swings + 5 Cleans + 5 Presses + 5 Squats (Alternate Arms L/R)

 

Kettlebell Workout 3:

30 Min. of 5 Snatches Every Minute On The Minute (Alternating Arms)

Training For 09 – 14 March (Strength Week)

Youth Track Workouts:

 

Mon:  15 Min. W/U, 4x 3 Min. Repeats @  5K Race Pace W/3 Min. Recovery, 2x 90 Second Repeats @ 800 Meter Pace W/2 Min.  Recovery, 20 Min. Cool Down

Tue:  3 to 5 Miles Easy Run

Wed:  10 Min. W/U, 2 Mile Loop Tempo Run @ Marathon Pace, 10 Min. Cool Down

Thu:  3 to 5 Miles Easy Run

Fri:  30 Min. Easy Run W/10x Strides

Sat:  4 to 6 Long Run (With 3x 5 Min. ‘Pick Ups’)

 

Half-Marathon Training:

 

Mon:  20 Min. W/U, 4x 3 Min. Repeats @  5K Race Pace W/3 Min. Recovery, 2x 90 Second Repeats @ 800 Meter Pace W/2 Min.  Recovery, 20 Min. Cool Down

Tue:  6 to 8 Miles Easy Run

Wed:  20 Min. W/U, 2x 2 Mile Tempo Runs @ Marathon Pace W/5 Min. Recovery, 20 Min. Cool Down

Thu:  8 Mile Easy Run

Fri:  30 Min. Easy Run W/10x Strides

Sat:  12 Mile Long Run (With 3x 5 Min. ‘Pick Ups’)

 

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