Tag: track

March 26, 2019 – Run

March 26, 2019 – Run

RUN

GNT:
Warm up: 10 minutes of EASY jogging
Main set: 4-5×6 mins at a conversational pace w/ 2 min walk

Lavaman:
Warm up: 10 minutes of EASY jogging
Main set: 2 miles @ goal race pace (or 15 minutes – whichever comes first)

February 12, 2019 – Run

February 12, 2019 – Run

8×100 Strides, relay style with a friend!

Georgetowns
15-20 minutes of the following:
In Lane 8, 400’s at 10K Pace walking easy between 400 finish and 400 start. (20 meters or 30 seconds)

January 29, 2019 – Run

January 29, 2019 – Run

RUN

This week is our recovery week. That means if you’ve been strictly following our daily workouts or if your body is feeling beat up, complete two sets of the main set rather than 3.

Warm up:
10 minutes EASY jog followed by dynamic stretches

Main set:
1200m @ 1/2 Marathon Pace
Rest 2 minutes

Then 2-3 sets of:
800m @ 10k Pace
rest 90 seconds
400m @ 5k Pace
Rest 90 seconds
400m @ Mile Pace rest
2 minutes
—-
Finish the workout with 2x 200m at Faster than mile pace but not all out sprint – hold good form (rest until fully recovered). Walk 200 between 200s

Total distance = 4800-6400m

January 8, 2019 – Run

January 8, 2019 – Run

RUN

Warm up:
10 mins EASY jogging followed by dynamic stretches

Main set:
3 mins @ 10k, 90sec rec. x 8 (24 mins total @10k pace)

Goal – Same distance for all sets. If feeling good, consider dropping pace to 5-8K for last two sets.

Cool down:
At least 5 minutes of EASY jogging followed by foam rolling.

Tip: This workout is written based on your 10k pace, if you cannot hit the same distance for all sets drop your pace a bit