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:
useĀ 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