June 4, 2018 – Track Day

June 4, 2018 – Track Day

Welcome back to AK Athlete! we took a little break after Gold Nugget – we had some ladies do amazing. In addition we had 4 athletes race at the Eagle River Triathlon yesterday with fantastic performances.

We are switching up the programming to allow a lot of play time this summer, while keeping us fit! We will post 5 workouts per week – these will be individual progressions for swimming, biking, strength and running – so any type of athlete can join in. 4 of these workouts will be group oriented (or you can do them by yourself if you can’t make the group sessions. We recommend filling in the rest of your week with longer and easier sessions, or if you are a 1 sport athlete at most do 2 harder workouts per week. Long and easy wins the long game.

Lets do it!!

Meet at Hanshew track @ 6pm

Track:

Start with the AK Athlete Warmup

If you are at track day we will then work through some agility drills

Then:

4×50 Strides – start at 70% try to get to 95% by last stride
walk back to start and fully recover

1200m @ 1/2 Marathon Pace
Rest 2 minutes

6 x 400m
– 2@ 10k rest 60 seconds
– 2@5k rest 90 seconds
– 2@mile pace rest 2 minutes

1200m @ 1/2 marathon pace

Pacing help:

use This Calculator to calculate your paces or the following approximates (use the “training” numbers in the middle tab after entering a recent race result

Take your mile pace and divide by 4, use that number with the following additions for the following paces:

Easy + 40 seconds per 400

Marathon + 25 seconds per 400m

10k + 15 seconds per 400m (Threshold)

5k + 5 seconds per 400m (Interval)

Mile = baseline (number calculated above) (repetition)

Fast – 10 seconds per 400m

Sprint – go for it, don’t worry about time