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

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LSSU workouts Womens Distance 2011

November 21 to November 27, 2011

Monday:

(Liz, Kelsey): 80 minutes, 4x150m strides, drills, minimum of 5x1 minute situps and a

minimum of 100 push-ups

Everyone Else: 60 to 70 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

(Liz, Kelsey, Sarah):: 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

(Everyone Else): 20 min warm-up to Prospect Street Hill. 35 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:

(Liz, Kelsey): 80 minutes, 6x100m strides, drills, minimum of 5x1 minute situps and aminimum of 100 push-ups

Everyone Else: 60 to 70 minutes, 6x100m strides, drills, minimum of 5x1 minute situpsand a minimum of 100 push-ups

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

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

Everyone Else: 60 to 70 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

(Liz, Kelsey, Sarah):: 20 min warm-up, TEMPO. Try to get in 5 to 6 at a good pace (7

minute pace to 7:30 pace). You can do this on roads at home it does not need to be a1 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

(Everyone Else): 20 min warm-up, TEMPO. Try to get in 4 to 5 miles at a good pace(7 minute to 8 minute 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:

(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.