Batcave Runners Holiday Workout Suggestions

Call Bob at 503.888.9882 for additional ideas for workouts if your schedule does not allow the following suggestions. Remember to stretch statically and do the dynamic warm-up 3 times per week. If you cannot get out, but have 15 minutes, do the dynamic warm-up.

 12.20.07 Thursday -  20 min run+ Dyn Warm up + 6 x 100 -  2 x 800 ( 3-4 sec per 400 slower than your mile test) –  2 x 600 – at your Mile test pace; 2 x 400 at 2-3 sec faster +  2 x 200 @ 4 sec faster  + 20 min recovery running for stamina + stretch and foam roll.

12.21.07 - Friday -  0 or 20 min +  6 x 50 meters; stretch and foam roll.

 12.22/23.07 Sat or Sun -  50-80 minutes ( add 10 minutes to your longest run in past 3 weeks) + 6 x 100; stretch and foam roll.

12.24.07 - Monday -  recovery run for 25-35 min + stretch.

12.25.07 - Tuesday - Happy Holiday! Try to run for 20 to 30 min easy.

12.26.07 - Wednesday - 30 minutes + 6 x 100; stretch

12.27.07 - Thursday - 45 min with 6 x 4 min pick up to RPE of a 6 + 6 x 100; or, 45 min in hills -  with 8 x approx. 100 m hill: 3 at moderate effort; 3 at hard effort and 2 at very hard effort ; 15 m in cool down; + 6 x 100. Or if a track is nearby, 6-8 x 400 at mile date pace, with 200 meter jog recovery, followed by 20 minute cooldown run and 6 x 100 strides.

12.28.07 Friday -  recovery running for 30 to 40 minutes if you ran hard on Thursday -  or 45 to 50 min + 6 x 100

 12.29/30.07 Sat or Sunday -  55-80 min – or add 10 minutes to your longest run in past 3 weeks + 6 x 100

12.31.07 - Monday -  20-30 easy run + conditioning activities  plus stretch and foam roll; There is the Midnight 5 K first run downtown.

1.01.08 - Tuesday -  Happy New Year -  try to get in 25-30 min easy running; There is the 5 K First Run downtown at 8:00 a.m. Check www.racecenter.com for details.

1.02.08 - Wednesday -  meet Bob at 12 noon for a run or conditioning , or: Hilly run for 40 to 60 minutes or: 20 minutes warm up, Dynamic Warm up, 6 x 100,  10 x hill repeats of 50 to 100 meters hill– 3 medium, 3 medium hard and 4 x a little harder; 15 min recovery run. If you raced the 5K First Run, then run an easy 30 minutes.

1.03.08 -Thursday  -  meet with Bob at 12 noon -  or – 45 to 60 min easy run if unable to run a challenging session on Wednesday; IF you ran hard on Wednesday, run for 25-35 m in + 6 x 100;

 1.04.08 - Friday - recovery run of 25 to 30 minutes + stretching or 0

1.05/06.08 Sat or Sunday -  55 to 80 minutes as you feel + 6 x 10-0 + stretching and Ab work.
 

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