Kareem L.

Currently have been a personal trainer @ the YMCA for 4 years. Have coaching cross country and track for 10 years @ the high school level in West Chester. Train/coach runners @ the masters and high school level. Certification is from A.F.P.A.

Currently still compete @ the masters level in cross country, road racing and track
All American in cross country in '92
2 time Mid Atlantic Runner of the
Year for road racing in '98 and '00
Multi time National Masters Indoor and Outdoor Champion in the mile, 3k, 5k, 10k, 4x400 and 4x800 relays
World Masters Regional 8kXC Champion '08
World Masters Regional 5k silver medalist

For a middle and/or long distance runner, warm up with a 1.5 miles, do speed drills and stretching, (5-10) repeat 1000 meters on soft surface. Cool down with 1.5 or 2 miles. Afterwards go to the weight room and focus on shoulders and back. That is one example.