Week 9: Workouts During "SIP"

Well, after a week  of "Shelter in Place" (SIP) I think some fresh air by yourself is in order.  Of course, let's be following the CDC and Yolo County Health Department guidance. Also, if you feel sick, get rest, stay home, and eat healthy. 

As a reminder, we are continuing to work out as much as we are able but on our own.  Set some goals and plan ahead.  Maybe your work out can be part of your PE requirements from school.  Maybe these workouts can be done as a family.  I think the most important thing is to stay healthy in this time and do not meet as a group. 

These SIP workouts will be the true test of toughness and dedication to the sport.

MONDAY: Rest
TUESDAY:

• Repeat 600 meters   (Swamp Loop)
  • 10/15min warm-up
  • Workout: B - 12x600s, G - 10x600s, W - 8x600s, Y - 6x600s
  • 10/15min Cooldown
  • Stretches & Strength
    • 3 X (15 Situps + 10 Pushups + 15 Squats)
• MODIFIED Workout: 20min Tempo Fartlik. 3min Hard, 1min easy.

WEDNESDAY: REST
THURSDAY: Easy Run

• B- 5miles, G-4miles, W-3miles, Y-2miles

FRIDAY: TEMPO

• 10min Warm Up
• 25min Tempo (Black 30min)
  • Swamp at Tempo Pace
  • Finger at Jog Pace
  • MODIFIED: Tempo Fartlik. 4 min Hard, 2 min easy
• 10min Cool Down
• Stretches & Strength
  • 3 X (15 Situps + 10 Pushups + 15 Squats)

SATURDAY: REST
SUNDAY: Long Easy Run

• B-6miles, G-5miles, W-4miles, Y-3Miles

Great work for those of you getting your workouts in.  At a minimum, please get a 25 minute run in on workout days.

Run Tough,
Coach Phil.