November 27, 2018 – Run

November 27, 2018 – Run

Our first official track day! We are so excited to kick things off. 

5-10 min warm up followed by dynamic stretches and agility drills

5×100 strides. Each 100 broken into 2×50. First 50 at 50-75%, second 50 at 75-90% focusing on high turnover Walk 100 between 100s

MAIN SET
800m at moderate pace, 200m at fast pace,
1min rest
700m moderate, 200m fast,
1min rest
600m moderate, 200m fast,
1min rest
500m moderate, 200m fast,
1min rest
400m moderate, 200m fast,
1min rest
300m moderate, 200m fast,
1min rest
200m moderate, 200m fast,
1min rest
100m moderate, 200m fast
DONE!!
Total: 5200m

**FAST = appx 5k pace. All your 200s should be the SAME
Moderate = between 10k and Half pace

Beginners start at 500m, if you haven’t run for a couple months start at 600-700.

cool down with 5 min EASY and light stretching