7/30/2019 LSSU Workouts Week of Thanksgiving 2012 Women

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LSSU workouts Womens Distance 2012

November 19 to November 25, 2012

Monday:

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

minimum of 100 push-ups

Group 2: 60 to 70 minutes, 4x150m strides, drills, minimum of 5x1 minute situps and aminimum 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): 20 min warm-up to Prospect Street Hill. 50 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-ups

Weights

(Group 2): 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-ups

Weights

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

Group 2: 60 to 70 minutes, 6x100m strides, drills, minimum of 5x1 minute situps and aminimum of 100 push-ups

7/30/2019 LSSU Workouts Week of Thanksgiving 2012 Women

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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! Remember to get your run in before you eat your

Thanksgiving meal, run in the morning.

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

ups

Group 2: 60 to 70 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

(Groups 1 and 2): 20 min warm-up, TEMPO. Try to get in 5 to 6 at a good pace (7minute pace to 7:30 pace). You can do this on roads at home it does not need to be a1 mile loop. You can also break the tempo up into 2 x20 minutes with a short rest or

3 to 4 x10minutes with short rest to make it easier mentally 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

Group 2: 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.