Warm Up ? Full Racing Warm Up (to the top).

Then

2 to 3 rounds of 4 x 2:30 minutes on at 90-95% (0 to +4 your go

5 * 1k w/ 4m rest. first 2=warm ups. 3rd 1k for time. 3:30.6. Goal was to even split which i did. 3 set-20 pu/15 bp's

Includes 1k Test. Time was 3:29.9. Also had 1k warm down. Did as 2 1k intervals

Race warm up for 1k test

Technique work with coach w/some hard efforts. Avg HR 128, 171 max

8*1000 w 4m RI. 65% avg HR 132. s/500 ~ 2:15. first 3 R/I = 20 pu, 15 cleans, 20 su. Next 2: 20 pu, 15 bench pull, 1*bp

Drills and technique in 4-. Steady state, 20-22 on way back. Some pieces at high pressure. Avg HR 128, 173 max

4-; drills, technique. Long pieces. about 65%

4- Hard. 3 to 5 x 15 minutes at 80-85% (+20 to +30 your goal 1k/2k pace)
Rest: 3-5 minutes
Rates (5, 4, 3, 2, 1 min):

Quad with JK, Pratt, Al. Steady state

3 sets of 3 * 3min/1min rest. Rythym. 5 min rest between sets

Warmup before 300's

Coached. Double? 2 to 3 x 20 minutes at 65-70% (+30 to +40 your goal 1k/2k pace)
Rest: 2-3 minutes

3 to 5 x 15 minutes at 60-65% (+35 to +45)
Rest: 1-2 minutes
Rates: 20-24 spm

4 to 6 x 1000 meters (4 minutes) at +5 to +10 your goal 1k/2k pace
Rest: 3-5 minutes
Rates: 22 ? 26 spm (HARD SS)

Coached. Double with JK. 2 to 3 rounds of 4 x 10-15 150 meters)
Rest: 1:00 Static
Rest between rounds: 5-10 minute

5 x 1000 meters (4 minutes) at +5 to +7 your goal 1k/2k paceRI = 4 min. Pushups, cleans, situps pulls inbetween sets

warmup before workout

3*10 min/2 min rest. 20 spm, 2:05 pace