LSSU workouts Mens Cross Country 2012

Week of November 19 to November 25 Monday: 80 to 90 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 20 min warm-up to Prospect Street Hill. 60 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. 50 to 55 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: 80 to 90 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 run in the morning before you eat your big meal! 90 minutes, minimum of 5x1 minute situps and a minimum of 100 push-ups Pool-workout: w/u (45 seconds on and 15 seconds off)x40 c/d, sit-ups and push-ups Friday: Groups 1 and 2: w/u 20 minutes, TEMPO: Try to get in 8 to 10 miles at a good pace (6 minute pace or faster). 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 to 3x20 minutes with a short rest or 5 to 6 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, 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 (30-60-90-90-60-30)x 3 sets, sit-ups and push-ups Saturday Long Run: Group 1: Long Run: 2 hours to 2.5 hours Group 2: Long Run: 1 hour 45 minutes Alternate-workout: 2+ hour bike Sunday: Group 1: 80 to 100 minutes, minimum of 10x1 minute situps and a minimum of 200 push-ups Group 2: 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.