Hi.
Some basic info.... I'm a highschool junior running 55 mpw of pure base with some speed. I ran a pr of 4:42 last week and have one more race. Create me a workout that won't kill me. But will leave me feeling fast
Hi.
Some basic info.... I'm a highschool junior running 55 mpw of pure base with some speed. I ran a pr of 4:42 last week and have one more race. Create me a workout that won't kill me. But will leave me feeling fast
120-140 mpw for 3 months. That's it. Sweet and simple.
5 hous till my workout... Suggestions?
Do what that Usain Bolt dude did. You might consider changing your name to something more fast-sounding.
When is the race?
4-6x1000m @ 10k pace with 90sec active recovery. You need more endurance than sprinting/anaerobic speed to survive at mile. With this regular base runs and strides and you will be fine.
You should start doing the following workout:
MONDAY -
BenchPress: 10x135 / 8 x 185 / 5 x 225 / 5 x 225
InclinePress: 8 x 185 / 8x185 / 8x185
Triceps: 95x10 / 115 x 8 / 115 x 8
Shoulder Press: 95x10 / 105x8 / 105x8
Tuesday - '
Lat Pull Downs: 165x10 / 185x8 / 185x8
Pull Out: 115x10 / 135x8 / 135x8
Shrugs (db): 80x10 / 90x8 / 90x8
Curlbar Curls: 100x10 / 125x8 / 125x8
DB curls: 40x10 / 50x8 / 50x8
Wed -
Squat: 225x10 / 275x8 / 315x5 / 315x5
Power Cleans: 185x8 / 225x5 / 225x5 / 225x5
Thurs - Repeat monday
Fri - Repeat Tues
Dont forget to drink protein shakes three times a day.
warm up, 6 x 80m strides, stretch
3 x (200m, 300m, 400m) w/ 200m jog interval
and 3 min rest between sets. do them like this:
32, 48, 64
31, 47, 63
30, 46, 62
The race is Thursday. This will be my 2nd workout since cross country ended in November.
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