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    This document provides a week-long training schedule for men and women leading up to the Oshkosh Invite race on Saturday, October 10th. The schedule includes daily runs, drills, tempo runs, hill sprints, and long runs. Workouts become more intense throughout the week, with the men doing mile repeats at 5k pace and the women doing 1k repeats at 5k pace on Friday. The Saturday before the invite is a race at Lewis University to help prepare for the main event. Sunday includes a long run for non-racers followed by mobility drills.

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    This document provides a week-long training schedule for men and women leading up to the Oshkosh Invite race on Saturday, October 10th. The schedule includes daily runs, drills, tempo runs, hill sprints, and long runs. Workouts become more intense throughout the week, with the men doing mile repeats at 5k pace and the women doing 1k repeats at 5k pace on Friday. The Saturday before the invite is a race at Lewis University to help prepare for the main event. Sunday includes a long run for non-racers followed by mobility drills.

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    © All Rights Reserved
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    6 views1 page

    Test

    Uploaded by

    jake isaacson
    This document provides a week-long training schedule for men and women leading up to the Oshkosh Invite race on Saturday, October 10th. The schedule includes daily runs, drills, tempo runs, hill sprints, and long runs. Workouts become more intense throughout the week, with the men doing mile repeats at 5k pace and the women doing 1k repeats at 5k pace on Friday. The Saturday before the invite is a race at Lewis University to help prepare for the main event. Sunday includes a long run for non-racers followed by mobility drills.

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    © All Rights Reserved
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    of 1

    Week#8:OshkoshInvite*ScheduleSubjecttoChange*

    Day

    Men

    Women

    Monday,10/5

    AM:OYO2030min

    PM:Mobility/HurdleDrills
    MidD:4550mineasy
    Distance:60mineasy
    or
    45minifyougetinamorningrun
    ShortFormDrills
    8x200on60scycle
    CoreorGluteCircuit(yourchoice)

    AM:OYO2030min

    PM:Mobility/HurdleDrills
    5060minEasy

    ShortFormDrills
    6x200on30srest
    CoreorGluteCircuit(yourchoice)

    Tuesday,10/6

    AM:2030minEasy
    Plyos

    PM:Mobility/HurdleDrills
    20minWarmUp
    FullDrills

    20minTempo,3minEasy,15minTempo
    8xShortHillSprints
    1015minCooldown
    Medball/LungeMatrix

    AM:2030minEasy
    Plyos

    PM:Mobility/HurdleDrills
    20minWarmUp
    FullDrills
    15minTempo,3minEasy,10minTempo
    8xShortHillSprints
    1015minCooldown
    Medball/LungeMatrix

    Wednesday,10/7 OYO
    4070minEasy,splitupifscheduleallows
    xtrainifneeded
    IceTuborNormatec

    OYO
    3060,splitupifscheduleallows
    xtrainifneeded
    IceTuborNormatec

    Thursday,10/8

    AM:2030min
    Plyos

    PM:
    Mobility/HurdleDrills
    MidD:4550minEasy
    Distance:5060minEasy
    ShortFormDrills

    8xFormSprints

    CoreorGluteCircuit(oppositeofMonday)
    *OshkoshCrewRussian200s

    AM:2030min
    Plyos

    PM:
    Mobility/HurdleDrills
    5060minEasy
    ShortFormDrills

    8xFormSprints
    CoreorGluteCircuit(oppositeofMonday)

    Friday,10/9

    AM:OYO
    1020minShakeout

    PM:Mobility/HurdleDrills
    20minWarmUp
    FullDrills

    Part3:#November
    Mile@5k
    2x2Mile@current10kpace
    Mile@5k
    6x400@3k

    1015minCooldown
    Medball/LungeMatrix

    *OshkoshCrewPremeet

    AM:OYO
    1020minShakeout

    PM:Mobility/HurdleDrills
    20minWarmUp
    FullDrills

    Part3:#Novemeber
    1K@5k
    2x2K@current6kpace
    1K@5k
    5x400@3k
    1015minCooldown
    Medball/LungeMatrix

    Saturday,10/10

    RACE@Lewis

    OYO
    3070minEasy,Splitifwanted
    XTrainifnecessary

    OshkoshRace:12:45

    OYO
    3060minEasy,Splitifwanted
    XTrainifnecessary

    Sunday,10/11

    AM:Mobility/HurdleDrills/FormDrills
    85100minnonracers(5x4on/2off@30min)

    MedBall/LungeMatrix

    AM:Mobility/HurdleDrills/FormDrills
    7585min,nonracers(4x4on/2off@30min)

    MedBall/LungeMatrix

    CHAMPIONSHIPSEASON!

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