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january-10-17-workouts

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					January 10-17, 2011 workout schedule

All Info on Blog: www.ogdentrackclub.wordpress.com under OHS
Track link

Distance - two groups - Medium & Fit – depending on your fitness
Monday – 5 or 8 miles - BASICS 3:00 or Weight training at OHS
Tuesday – Warm –up 2 then 6 to 8 x 600 on WSU Indoor Track
Wednesday – off or 4, 6 or 8 at recovery pace
Thursday – 4 quicker pace or tempo speed workout indoor or out depending on weather or
racing @ BYU
Friday - 4 or 6 miles - BASICS start at 2 or 2:30 or Weight training at OHS unless you are racing
at BYU.
Saturday – 6, 8 or 10 miler recovery pace – BYU race and 30+ minute cool down

Sprinter – workouts depending on fitness
Monday – 2 to 3 miles easy pace - BASICS 3:00 or Weight training at OHS
Tuesday - warm-up 1 mile - 6 to 8 x 100 on Indoor track with 100 jog between – 800 cool down
Wednesday – 2 to 3 miles easy
Thursday – warm-up 1 mile –4 to 8 x 200 on Indoor track or Dee event center with 200 jog
between 800 cool down
Friday - 3 miles easy pace - BASICS start at 2 or 2:30 or Weight training at OHS
Saturday – off or 4 miles easy



Beginners – Base training with no fitness at all
Monday –– Cross Train on elliptical 30 minutes
Tuesday – 2 to 3 miles easy pace
Wednesday – Cross Train on elliptical 30 minutes
Thursday – 2 to 3 miles easy pace
Friday - Cross Train on elliptical 30 minutes
Saturday – 2 to 3 miles easy pace

				
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