Tag: run

September 4, 2018 – Run

September 4, 2018 – Run

Track day! Come join us as we continue to build our speed and power. This week we are keeping the total track distance the same but we are increasing the intensity of our main working set. This workout can be performed with or without a track, and you could even modify it to be done on hills as well.

AK Athlete Warmup

Agility (short version)

1×800 @ 10k pace

2×400 @ 5k rest 15 seconds

Rest 2 minutes before next set

100 @ mile, 300 Easy

200@ mile, 200 Easy

300 @ mile, 100 Easy

Rest 2 minutes x 4

rest 2 minutes before next set

2×600 @ 10k pace followed by 200 jog easy. No rest between sets.

Total distance: 8000 meters

 

 

 

 

 

August 28, 2018 – Run

August 28, 2018 – Run

Track day! Come join us as we continue to build our speed and power. This week we are keeping the total track distance the same but we are increasing the intensity of our main working set. This workout can be performed with or without a track, and you could even modify it to be done on hills as well.

AK Athlete Warmup

Agility (short version)

1×800 @ 10k pace

Rest 2 minutes before next set

100 @ mile, 300 Easy into 300 @ mile 100 Easy – Rest 2 minutes x 2

rest 2 min

200 @ mile, 200 Easy  x 4 (no rest between sets)

Rest 2 minutes

300 @ mile, 100 Easy into 100 @ mile 300 Easy – Rest 1 minute x 2

rest 2 minutes before next set

2×600 @ 10k pace followed by 200 jog easy. No rest between sets.

Total distance: 7200 meters

 

 

 

 

August 21, 2018 – Run

August 21, 2018 – Run

Track day! Come join us as we continue to build our speed and power. This workout can be performed with or without a track, and you could even modify it to be done on hills as well.

AK Athlete Warmup

Agility (short version)

2×800 @ 10k pace

Rest 60 seconds between 800s and Rest 2 minutes before next set

6-8×400 (200 @ Mile, 200 jog) – increase number of sets from last week.

No rest between 400s, rest 2 minutes before next set

3×600 @ 10k pace followed by 200 jog easy. No rest between sets.

Total distance: 7200 meters

 

August 14, 2018 – Run

August 14, 2018 – Run

Track day! Come join us as we continue to build our speed and power. This workout can be performed with or without a track, and you could even modify it to be done on hills as well.

AK Athlete Warmup

Agility (short version)

4×400 @ 10k pace

Rest 30 seconds between 400s and Rest 2 minutes before next set

6-8×400 (200 @ Mile, 200 jog)

No rest between 400s, rest 2 minutes before next set

4×400 @ 10k pace, rest 30 seconds

DONE!

 

August 7, 2018 – Run

August 7, 2018 – Run

Run day! We will deviate from our usual track day and meet at Kincaid Park for a Moose Nugget run preview.

  1. AK Athlete Warmup
  2. Agility (short version)
  3. Preview the first 2 miles of the run (includes the hill)
  4. Course hill repeats – 2 minutes up, 30 seconds down until you get to the top.