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Ryan Courtoy
About: Jesus is my life!
Personal Records:
400m: 49.XX
800m: 1:57
1500m: 3:55.5
3k: 8:52
About: Jesus is my life!
Personal Records:
400m: 49.XX
800m: 1:57
1500m: 3:55.5
3k: 8:52
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This is a typical week of training during outdoor season.
| Monday |
Always 1mile warmup and 3 cooldown, agilities, dynamic and static stretching. -3-4x1k on grass under 3 w/ 4min rec -or 4-5x720 meters on grass under 2:05 w/ 4min rec -or 1k,800,600 on track under 2:55, 2:15, 1:40w/ 200meter walk rec. |
| Tuesday | Weights -30 minutes @ 7:30-8min pace -or 4alt miles @ 5:30,6:30,5:30,6:30w/ mile cooldown and warmup. |
| Wednesday |
Always 1mile warmup and 3 cooldown, agilities, dynamic and static stretching. Something fast like 3x500 under 1:15 or 2x400w/ full recovery under 53 or 3-5 300s under 45 or 4-6 200s under 28 |
| Thursday |
Weights. 30 minutes @7:30-8 min pace |
| Friday | 30 minutes @7:30-8 min pace. |
| Saturday | Race 1mile warmup, race, 3-4 cooldown p |
| Sunday | Off |
| Favorite Workout | Any speed workout that is done at much faster than race pace w/ longer recoveries. |
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