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Workouts (Kaston Mohney)
Calendar
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Date
Title
Details
Apr 24 2013
Afternoon
Recovery run
40:00
Run
Apr 23 2013
Afternoon
Warm up and cool down before and after each event. 1600 meter(1 mile) race and 800 meter (1/2 mile) race.
30:00
Run
Apr 22 2013
Afternoon
Steady relaxed run
45:00
Run
Apr 21 2013
Morning
(Untitled)
Other
Apr 20 2013
Afternoon
Warm up and cool down before and after each event. 1600 meter(1 mile) race and 800 meter (1/2 mile) race.
30:00
Run
Apr 19 2013
Afternoon
Easy recovery run
40:00
Run
Apr 18 2013
Morning
Warm up. Then do 2 sets of 800, 600, 400, 200 at hard pace. Take a recovery jog of 1/2 the interval distance between each, with a full lap between sets.
45:00
Run
Apr 17 2013
Afternoon
Recovery run
40:00
Run
Apr 16 2013
Afternoon
Warm up and cool down before and after each event. 1600 meter(1 mile) race and 800 meter (1/2 mile) race.
35:00
Run
Apr 15 2013
Afternoon
Steady run ending with strides
43:20
Run
Apr 14 2013
Morning
(Untitled)
Other
Apr 13 2013
Afternoon
Warm up and cool down before and after each event. 1600 meter(1 mile) race and 800 meter (1/2 mile) race.
35:00
Run
Apr 12 2013
Afternoon
Easy recovery run
25:00
Run
Apr 11 2013
Afternoon
Warm up and cool down before and after each event. 1600 meter(1 mile) race and 800 meter (1/2 mile) race.
35:00
Run
Apr 10 2013
Afternoon
Recovery run off road. Try to do some stretching.
40:00
Run
Apr 09 2013
Afternoon
Warm up and cool down before and after each event. 1600 meter(1 mile) race and 800 meter (1/2 mile) race.
35:00
Run
Apr 08 2013
Afternoon
End your run with 8-10x100 meters at race pace or 20 seconds hard with recovery jogging between each
43:20
Run
Apr 07 2013
Morning
Rest day no running!
Other
Apr 06 2013
Morning
Steady run that includes 6x2 minutes reps at a quality pace with up to 3 minutes of easy jogging after each. Try to do on grass or soft surface.
50:00
Run
Apr 05 2013
Afternoon
Easy recovery run
40:00
Run
Apr 04 2013
Afternoon
Warm up with 5 minutes of jogging, then 5 minutes of multiple strides before 4x800 meter relay. Jog 5 minutes before 1600 meter run(1 mile) and before 800 meter run(1/2 mile). Cool down for 5 minutes after each event.
45:00
Run
Apr 03 2013
Morning
Steady relaxed recovery run
40:00
Run
Apr 02 2013
Afternoon
Warm up. Then do 1x1600 meters(1 mile) jog 5 minutes, do 2x800 meters(1/2 mile reps) jog 3 minutes, do 2x400(1/4 mile reps) jog 3 minutes between. Cool down to finish time.
45:00
Run
Apr 01 2013
Afternoon
Steady run with 4-6x90 second reps at a strong pace during the run with a full recovery jog between
40:00
Run
Mar 31 2013
Morning
Rest day no running!
Other
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