Optional Workouts


Since running on the grass made the Jamaicans into world record holders I will place a minor emphasis into tempo running. Following a classic protocol we will do a modified abdominal circuit fashion of the following.
This workout is an add on to any athlete doing a three day split.

  • Traditional Warm-up on the grass
  • Main Set (week 2)
  • 2 x (10 x 50-100 yard Tempo runs (65-75% speed) at each end you do 10 push-ups with a pause of 2 seconds on the bottom part of the rep)Rest ten seconds)
  • rest 3 minutes between sets
  • Week 2 you add on set for a total of 3 x 10
  • Week 3 you add distance but keep the volume under 3000 yards (each set max 1000 yards but sets are 3-5 of your combination)
  • Week 4 Add 10 push ups to each set and rest 2 minutes between sets
  • Post-workout is static stretches of 2-3 sets each body part for 30 seconds and biofoam rolling of 3 x 2 minutes per main bodypart

EDIT: This is an example as a simple change in exercise selection (removing the push-ups, changing the surface, and even taking 15 seconds longer will dramatically change the workout)
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Carl Valle

Carl Valle

Track & Field Coach
Carl is an expert coach who has produced champions in swimming, track and numerous other sports. He is one of the foremost experts in the fields of nutrition and restoration.
Carl Valle

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