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| Tuesday 1/18 | Rhythm / Technique Runs - 9 X 150M |
| Wednesday 1/19 | Weights then circuit A |
| Thursday 1/20 | 7 x 200M |
| Friday 1/21 | 10 minutes aerobic work then weights |
| Saturday 1/22 | Rest |
| Sunday 1/23 | 8 x 12.5 second tests |
Week of January 10, 2005 - January 16, 2005
| Monday 1/10 | 10 minutes aerobic work, then weights and circuit A |
| Tuesday 1/11 | 400M Runners: 3 x (500M, 250M) (rest - 300M jog / 150M Jog/Walk) 200M and Below: 120M, 130M, 140M, 150M, 160M, 170M, 180M (walk back rest) |
| Wednesday 1/12 | Weights then circuit A |
| Thursday 1/13 | Thursday night at the races (Armory). Others, 5x20 second tests (run for 20 seconds as far and fast as you can - 4 minutes rest). |
| Friday 1/14 | Plyometrics then weights |
| Saturday 1/15 | Rest |
| Sunday 1/16 | 400M Runners - 600M, 500M, 300M, 200M, 100M Sprinters - 300M, 250M, 200M, 150M, 125M, 100M |
Week of January 3, 2005 - January 9, 2005
| Monday 1/3 | 3 x 3 minutes aerobic work, then weights |
| Tuesday 1/4 | 400M Runners: 3 x (500M, 250M) (rest - 300M jog / 150M Jog/Walk) 200M and Below: 120M, 130M, 140M, 150M, 160M, 170M, 180M (walk back rest) |
| Wednesday 1/5 | Weights then circuit A (10-20-10) |
| Thursday 1/6 | 3 x (300M, 90M) (rest - 6 minutes / 4 minutes) - Note, I will not be at the armory due to travel for work |
| Friday 1/7 | 3 x 4 minutes aerobic work, then weights and circuit "A" (10-20-10) |
| Saturday 1/8 | Rest |
| Sunday 1/9 | 7 x 200M, then circuit A |
Week of December 27, 2004 - January 2, 2005
| Monday 12/27 | 15 Minutes Aerobic work, then weights and circuit A 10-20-10 |
| Tuesday 12/28 | 7x150M Technique work (walk back rest) |
| Wednesday 12/29 | Weights then ciruit A 10-20-10 |
| Thursday 12/30 | 3x(160M, 160M, 80M) (45 seconds rest in between each set, 6 minutes between each rep |
| Friday 12/31 | 3x6 minutes aerobic work, weights, circuit A 10-20-10 |
| Saturday 1/1 | HAPPY NEW YEAR! |
| Sunday 1/2 | 10 Minutes light jog, active stretch, form drills. |
Week of December 20, 2004 - December 26, 2004
| Monday 12/20 | 15 Minutes Aerobic work, then weights and circuit A 10-20-10 |
| Tuesday 12/21 | 7x150M (rest 3-2-1-3-2-1) |
| Wednesday 12/22 | Weights then circuit A 10-20-10 |
| Thursday 12/23 | 5x20 Second Test - run for 20 seconds as far as you can (4 minutes rest) |
| Friday 12/24 | 3x6 minutes aerobic work, weights, circuit A 10-20-10 |
| Saturday 12/25 | Rest |
| Sunday 12/26 | 10 Minutes Aerobic work, circuit A 10-20-10 |
Week of December 13, 2004 - December 19, 2004
| Monday 12/13 | 2 x 5 minutes aerobic work and circuit "A" (10-20-10) |
| Tuesday 12/14 | (100M, 80M, 60M) x 3 (active walk back rest) |
| Wednesday 12/15 | Rest / Recovery |
| Thursday 12/16 | 200M, 175M, 150M, 125M, 100M, 75M all technique runs at 80% (walk back rest) |
| Friday 12/17 | 2 x 5 minutes aerobic work and circuit "A" (10-20-10) |
| Saturday 12/18 | Rest |
| Sunday 12/19 | 400M Runners: 500M, 400M, 300M, 200M, 2x120M (7,6,5,4,3 minutes rest) Sprinters: 250M, 220M, 190M, 160M, 130M, 100M, 70M (7,7,7,6,5,4 minutes rest) |
Week of December 6, 2004 - December 12, 2004
| Monday 12/6 | 3 x 6 minutes aerobic work, then weights and circuit "A" (10-20-10) |
| Tuesday 12/7 | 400M Runners: 4 x (600M, 300M) (rest - 200M jog / 5 Minutes) 200M and Below: 7 x 150M (rest - 4-3-2-4-3-2 minutes) |
| Wednesday 12/8 | 5 minutes aerobic work then circuit A (10-20-10) |
| Thursday 12/9 | 3 x (300M, 150M) (rest - 6 minutes / 3 minutes) |
| Friday 12/10 | 3 x 6 minutes aerobic work, then weights and circuit "A" (10-20-10) |
| Saturday 12/11 | Rest |
| Sunday 12/12 | 400M Runners: 6 x 150M rhythm runs, then 2 x 120M fast (rest walk back/5 minutes) Sprinters: 250M, 200M, 150M, 125M, 100M, 80M, 60M (walk back) |
I will be out of town on Tuesday, so will not be training at the armory. Also, Thursday I may be stuck at work late and unable to make the early session. I will send out an email on Thursday. If there are any questions with regards to Tuesday's workout, please email me in advance.
Week of November 29, 2004 - December 5, 2004
| Monday 11/29 | 5 minutes aerobic work, then weights and circuit "A" (10-20-10) |
| Tuesday 11/30 | 300M, 250M, 200M, 150M, 100M, 70M (rest - 7,6,5,4,3) |
| Wednesday 12/1 | 2 x 5 minutes aerobic work, weights (concentrate on legs) and circuit A (10-20-10) |
| Thursday 12/2 | 400M Runners 4 x (2x200M) - rest: 45 seconds / 5 minutes 5x250M (150M technique, 100M fast/hold form) - walk back rest |
| Friday 12/3 | 10 minutes easy aerobic work, then weights |
| Saturday 12/4 | rest |
| Sunday 12/5 | Hills - 3x70%, 3x90%, 3x80% |
Week of November 22, 2004 - November 28, 2004
| Monday 11/22 | 3 x 6 minutes aerobic work, then weights and circuit "A" (10-20-10) |
| Tuesday 11/23 | 400M Runners - 3 x (600,300) - 200M jog between reps, 5 minute rest between sets Sprinters - 3 x (300,150) - 200M jog between reps, 5 minute rest between sets |
| Wednesday 11/24 | 2 x 5 minutes aerobic work, weights (concentrate on legs) and circuit A (10-20-10) |
| Thursday 11/25 | Hills - 3x70%, 3x90%, 3x80% |
| Friday 11/26 | 5 minutes easy aerobic work, then weights |
| Saturday 11/27 | rest |
| Sunday 11/28 | 400M Runners - 3x(500M, 250M) then 2 x 120M fast - 250M jog between reps, 5 minutes rest between sets Sprinters - 6x150M rhythm runs - concentrate on form, then 2 x 120M fast - active walk back |
