June 12, 2018 – Track Day

RUN

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

1600m @ 1/2 Marathon Pace
Rest 2 minutes

2 x 800m
– 1 @ 10k rest 60 seconds
– 1 @ 5k rest 90 seconds

1600m @ 10k pace rest 2 mins

1 x 800m @ 5k pace rest 90 seconds

2 x 400m @ Mile pace
Rest 2 mins between sets

Total distance = 6400m

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