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 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): 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 a minimum of 100 push-ups Group 2: 60 to 70 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: 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 pushups Group 2: 60 to 70 minutes, minimum of 5x1 minute situps and a minimum of 100 pushups 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 (7 minute pace to 7:30 pace). You can do this on roads at home it does not need to be a 1 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.