Archive for the ‘Training’ Category

2013.04.21 Weekly Workout

Posted: April 21, 2013 in Training

04/22/13 Monday – (2) Circuits Weight Training & Light 5k Run.
04/23/13 Tuesday – Interval Training & Track Work
04/24/13 Wednesday – (2) Circuits of Weight Training & Light 5k Run
04/25/13 Thursday – Interval Training & Interval 5k
04/26/13 Friday – (2) Circuits of Weight Training & Light 5k Run

All of my weight training is done with kettle bells. If you don’t have any I’d recommend that you get some they are compact, and they get results.  Below is my kettle bell circuit, videos are from Catalyst Athletics, and Bodybuilding.com they are a great resource. Where in the images and videos they use dumbbells I use kettlebells.

Kettle Bell Circuit

  1. 20 (each way) Around the World
  2. 20(each way) Figure 8
  3. 20 (reps) One Hand Kettle Swing
  4. 20 (reps) Kettle Clean
  5. 10 (reps each side) Turkish Getup
  6. As Many As Possible Push up
  7. 20 (reps) Biceps Curl
  8. 20 (reps) Standing Triceps Extension
  9. 20 (reps) One Legged Deadlift
  10. 20  (reps) Bent Row
  11. 20 (reps) Front Raise
  12. 20 (reps) Side Raise
  13. 20 (reps) Squat
  14. 20 (reps) Lung
  15. 20 (reps) Side Bend

Interval Circuit

Track Workout (split table)

  • (1.5) Mile Warm-up
  • (14) 200 @ 0:53 Splits
  • (2) 1600 @ 2:03 Splits
  • (1) 800 Cool Down
Advertisements

Track Split Table

Posted: April 19, 2013 in Training

Here is the split table for the track work out I’ll be doing feel free to use it to run along with me or develop you own track program.

R Pace R Pace T Pace R Pace R Pace T Pace
5K Time 200 400 400 5K Time 200 400 400
0:17:45 0:39 1:18 1:32 0:26:00 0:57 1:55 2:11
0:18:00 0:39 1:19 1:33 0:26:15 0:58 1:56 2:12
0:18:15 0:40 1:20 1:34 0:26:30 0:59 1:57 2:13
0:18:30 0:41 1:21 1:35 0:26:45 0:59 1:58 2:15
0:18:45 0:41 1:22 1:37 0:27:00 1:00 1:59 2:16
0:19:00 0:42 1:23 1:38 0:27:15 1:00 2:00 2:17
0:19:15 0:42 1:24 1:39 0:27:30 1:01 2:01 2:18
0:19:30 0:43 1:25 1:40 0:27:45 1:01 2:03 2:20
0:19:45 0:43 1:27 1:41 0:28:00 1:02 2:04 2:21
0:20:00 0:44 1:28 1:42 0:28:15 1:02 2:05 2:22
0:20:15 0:44 1:29 1:44 0:28:30 1:03 2:06 2:23
0:20:30 0:45 1:30 1:45 0:28:45 1:03 2:07 2:25
0:20:45 0:46 1:31 1:46 0:29:00 1:04 2:08 2:26
0:21:00 0:46 1:32 1:47 0:29:15 1:04 2:09 2:27
0:21:15 0:47 1:33 1:49 0:29:30 1:05 2:10 2:29
0:21:30 0:47 1:34 1:50 0:29:45 1:06 2:11 2:30
0:21:45 0:48 1:35 1:51 0:30:00 1:06 2:12 2:31
0:22:00 0:48 1:36 1:52 0:30:15 1:07 2:13 2:32
0:22:15 0:49 1:37 1:53 0:30:30 1:07 2:15 2:33
0:22:30 0:49 1:38 1:54 0:30:45 1:08 2:16 2:35
0:22:45 0:50 1:40 1:56 0:31:00 1:09 2:18 2:36
0:23:00 0:51 1:41 1:57 0:31:15 1:09 2:19 2:37
0:23:15 0:52 1:42 1:58 0:31:30 1:10 2:20 2:38
0:23:30 0:52 1:43 2:00 0:31:45 1:10 2:21 2:40
0:23:45 0:53 1:45 2:01 0:32:00 1:11 2:22 2:41
0:24:00 0:53 1:46 2:02 0:32:15 1:11 2:23 2:42
0:24:15 0:53 1:47 2:03 0:32:30 1:12 2:24 2:44
0:24:30 0:54 1:48 2:05 0:32:45 1:12 2:25 2:45
0:24:45 0:54 1:49 2:06 0:33:00 1:13 2:26 2:46
0:25:00 0:55 1:50 2:07 0:33:15 1:14 2:27 2:47
0:25:15 0:56 1:51 2:08 0:33:30 1:14 2:28 2:49
0:25:30 0:56 1:53 2:09 0:33:45 1:15 2:29 2:50
0:25:45 0:56 1:54 2:10 0:34:00 1:15 2:30 2:51