Tuesday @ the Track 8.20.19

What’s up guys!

Today is our very first “Tuesday and the track” I’m looking forward to getting out and running with you guys. Encourage a friend, spouse, or anyone to join because 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. Run x 3 minutes @ 50% effort
  2. Perfect Stretch x 10
  3. Lateral Lunge x 10
  4. Tuck Jump x 10

2 x

  1. Run x 20 seconds @60%
  2. Rest 30 seconds
  3. Run x 20 seconds @70%
  4. Rest 30 seconds
  5. Run x 20 seconds @ 80%

Run Workout (21 Minutes)

B.

Every 7 Minutes x 3 sets

  1. Run x 1200/1000/800 meters

Goal time:

Break five minutes. 

We have been increasing the duration on the run by 200 meters. Today can you  hold your strong pace for another minute? You got this. 21 minutes of effort. 10 minutes after your run you will finish fine.

  1. You will be happy with how you pushed yourself  

Or 

  1. You will look back and tell yourself you could have gone harder. 

Give me your best. 

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

I encourage you to post in the comments below the times it took you to complete each set.

Example:

  1. Set 1 – 5:07 x 800 meters
  2. Set 2 – 5:15 x 800 meters
  3. Set 3 – 6;22 x 1000 meters

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