W6 of 16- Savannah Prep

RUN ZONES

Z1 - 9:45-10:19

Z2 - 8:40

Z3 - 8:08

Z4 - 7:29

Z5 - 7:05

Monday A.M. Run P.M. Stability Weights

A.M. (7:45a)

This week's speed workout will be @ your estimated 10k pace. Can be run faster if you have it but make sure last interval is within prescribed pace. 10k pace = 7:58

55 min run

10'  @Z1 (9:05pace)

3 x  1 mile (1/2mile) @10k pace (7:55/9:00pace) (7:53/9:06pace) (7:49/9:05pace)

Remainder @ Z1 (8:40pace)

P.M. (12noon)

A. Dead Lift to knee cap only, 3 x 5 reps, drop each from the top, all 3 sets should be tough, rest 2 min b/w sets **start @ 155

• 3x5@175  (155, 165, 175)

B1. Push Press @ 30X3, 4 x 4-6 reps, rest 30 sec *first set @ 85#

• 4x4@90 (85, 85, 90, 90)

B2. Box Assisted Pull Ups @ 3030, 4 x 5 reps, rest 90 sec

C. Back Extensions @ 20X2, 4 x 12-15 reps, rest 60 sec **holding DB, focus on squeezing hammies and butt, not arching back  Held 10# DB

Tuesday- Weights + LP (8:15a)

A. Front Squat @ 30X0, 4 x 4 reps, rest 2 min *first working set @ 95# and build after wu

• 4x4@110 (95, 100, 105, 110) 

B. DB Wtd Side Step Ups @ 21X1, 3 x 12/leg, rest 60 sec b/w legs

• 3x12@15 (I stayed with the 15# DB this week to focus on form and stability)

6 x 15 sec Sled Push ALL OUT w/ 60# on top, rest 2:30 (the temperature was NICE!)

Hollow Hold on ground, 4 x 45 sec, rest as needed *focus on pushing/keeping low back in the ground (first two sets I made it the full 45 secs but the last two I had to do 30 secs then 15 secs)

15 min hip/SI mobility

**Cycle through the following exercises

Bird Dog- 10 reps/side w/ 2 sec hold at top

Prone extension stretch - 60 sec (think bottom of inch warm)

Childs Pose - 60 sec

Wednesday- A.M. Run P.M. Stability Weights

A.M.(7:45a)

40 min run (4.9 miles @8:15 pace)

15' @ Z1(8:23pace)

10' @ Z2(8:06 pace)

15' @ Z1(8:13 pace)

P.M.(8:30a)

4 sets @ high effort

Row 500m

15 Wall Ball, 14#

15 KB Swings, 35#

10 Burpee Box Jump Overs, 20”

rest 4 min b/w sets

Thursday- MAP

A1. Dips on Bars @ 3010, 4 x 3-5, rest 30 sec **add weight if possible

• 4x4 reps...no added weight

A2. Inverted Bar Rows @ 20X2, 4 x 8-10, rest 60 sec

B. Russian KB Swings, 4 x 12 reps, rest 60 sec **start @ 62# 

• 62, 62, 70, 70

C. Double KB Front Rack Carry, 5 x 50’ Walk, rest as needed *start @ 35#/H

• 5x50 35#

Friday Run

90 min run. 10.71 miles @ 8:23

15' @z1 (8:34 pace)

2 x 10' (10') @ z3

8:05 (8:27)

8:03 (8:19) 

15' @ z1 (8:30 pace)

15' @ z2 (8:29 pace)

remainder @ Z1 (8:32 pace) 

Sat- Off

Sunday Run

30 min Fartlek