Ben's Training 12/8-12/17 Revised

December 7: 5 X 1 lap of Central Park Cinder Track w/ 3-4' recovery


December 8. 2x 5' Steady Running
Warmup 10' then pick it up for 5 minutes and then bring it back down to a jog for 3 minutes. You should not need to walk during the 3' jog. You don't need to kill yourself on this run. After 3 minutes of jogging pick it back up again for 5' steady and then slow it back down to a jog and jog back home 10'. Again, you should not need to walk at all, you can jog slowly, but the goal is primarily to jog/run for 33 minutes without stopping.


Dec. 9/10 (weekend) try to get in one 20 minute easy jog this weekend take the other day off
if you are not able to get it in and just play paintball it is not the end of the world

Dec. 11 Strength Workout on Morningside Drive hill similar to last week.
10' warmup +
2 x 80m @ 50% w/ 10 pushups and 10 squats after each hill - walk/jog down for recovery.
1 x 80m @ 100% w/ 10 pushups and 30 situps after each hill - walk back on all the rest.
1 x 200m @ 80% until the crest then FAST the last 50 m. do 10 squats and 10 pushups after.
1 x 80m 100% w/ 10 squats and 30 situps after
1 x 200m @ 80% until the crest and then FAST. 15 squats and 8 pushups after
1x 50m on the steepest part FAST.
then cool down 10 minutes and stretch.

December 12. get in 35' of running with a 10' easy warmup and cooldown + 15' at a steady run pace

December 13. 7 x 1/2 lap on central park track w/ 2:30 jogging/walk recovery after each 1/2 lap run.

December 14. at least 30' of easy running. you choose how - you can do one of those pickup workouts if you feel like it.

December 15. 2 x 2 laps on the central park track w/ 5-7 minutes jog/walk rest between each 2 lap run.
The first interval should feel like your last, but don't go so hard right at the beginning that you die at the end. Go as hard as you can so that you can finish the interval, then rest. 5-7 minutes and do it again. Then you're done for the day. Cool down slowly and stretch.

December 16/ 17 weekend, rest one day, 20' jogging the other if you are able