Tuesday @ The Track 10.8.2019

Every great training program trains a mix of speed, intervals, and endurance. Today we work on building your aerobic base, endurance. Essentially the better your endurance, the better you can perform when power recruitment is needed, and the more fat you burn during exercise. 

There is something special about being out with a group of encouraging men and women together training!

Come have some fun, all levels are welcome! 

We will meet at Centennial High School @ 6:00 – 6:45

5050 Mallory Ln, Franklin, TN 37067

Warm Up: (10 Minutes)

A.

  1. Jog x 3 minutes

Two sets of:

  1. A/B/C Skip x 10
  2. Lateral Skip x 10
  3. One Foot Hop x 10

One set of:

  1. Run x 30 seconds @ 60%
  2. Jog x 30 seconds
  3. Run x 30 seconds @ 70%
  4. Jog x 30 seconds
  5. Run x 30 seconds @ 80%
  6. Jog x 30 seconds

Run Workout (10 Minutes)

B.

Three sets of:

  1. Run 5 minutes 
  2. Recovery jog 5 minutes

Goal distance during run:

Level 1- 1000 Meters

Level 2 – 800 Meters

Level 3 – 600 Meters

All sets @ 82.5% of your 1 mile best. Over the next eight week we will increase the speed of the intervals. We will build up your base the first few weeks, then begin to pick the intensity up.

Recovery Stretching (10 Minutes)

C.

  1. Spend 5-10 minutes stretching where needed

Examples:

  1. Hamstrings
  2. Hip Flexor
  3. Calf
  4. Glute
  5. Piriformis
  6. Quads

Post how far you got during your 1 minute sprint in the comments below!