LSSU workouts Mens Cross Country 2012

Week 3: Week of September 3, 2012 to September 9, 2012 Monday: Group 1: 80 to 90 minutes, @ Monocle Lake Recovery Run Tuesday: Group 1: 80 to 90 minutes, 6x100m strides, drills, minimum of 5x1 minute situps and a minimum of 100 push-ups Group 2: 70 to 80 minutes, 6x100m 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 Wednesday: Group 1: w/u 20 minutes, 2 to 3 x 3 mile repeats ( 4 laps or 4800m) @ SEAL, 3 minutes rest after each interval c/d 20 minutes, 2xbasketball court lunges, 2 sets of bounding, 2 sets of 25X standing squats. Minimum of 5x1 minute situps and a minimum of 100 push-ups 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 pushups Thursday: Group 1: 90 minutes, minimum of 10x1 minute situps and a minimum of 200 push-ups Group 1: 80 minutes, minimum of 10x1 minute situps and a minimum of 200 push-ups Pool-workout: w/u (30-60-90-90-60-30)x 3 sets, sit-ups and push-ups Friday:

Group 1: 80 to 90 minutes, 4x150m strides, drills, minimum of 5x1 minute situps and a minimum of 100 push-ups Group 2: 70 to 80 minutes, 4x150m 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 Saturday: Tempo/Long Run Combination Group 1: w/u 20 to 30 minutes, 60 minute tempo, c/d 20 to 30 minutes, 2xbasketball court lunges, 2 sets of bounding, 2 sets of 25X standing squats. Minimum of 5x1 minute situps and a minimum of 100 push-ups 2 sets of lunges, 2 sets of bounding, 2 sets of 25X standing squats. Pool-workout: w/u (45 seconds on and 15 seconds off)x40 c/d, sit-ups and push-ups Sunday: NCAA Day off Either get in a run or cross train today. Group 1: 80 minutes, minimum of 10x1 minute situps and a minimum of 200 push-ups Group 1: 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. Monday: Group 1: 80 to 90 minutes, 6x100m strides, drills, minimum of 5x1 minute situps and a minimum of 100 push-ups Group 2: 70 to 80 minutes, 6x100m 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:Workout @ Brady Park Group 1: w/u 20 minutes, 10x800m@Brady Park, on 4 minutes (roughly 90 seconds rest on each interval) c/d 20 minutes, 2xbasketball court lunges, 2 sets of bounding, 2 sets of 25X standing squats. Minimum of 5x1 minute situps and a minimum of 100 push-ups 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 pushups