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.
- Jog x 3 minutes
Two sets of:
- A/B/C Skip x 10
- Lateral Skip x 10
- One Foot Hop x 10
One set of:
- Run x 30 seconds @ 60%
- Jog x 30 seconds
- Run x 30 seconds @ 70%
- Jog x 30 seconds
- Run x 30 seconds @ 80%
- Jog x 30 seconds
Run Workout (10 Minutes)
B.
Three sets of:
- Run 5 minutes
- 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.
- Spend 5-10 minutes stretching where needed
Examples:
- Hamstrings
- Hip Flexor
- Calf
- Glute
- Piriformis
- Quads
Post how far you got during your 1 minute sprint in the comments below!
