Tuesday @ the Track 8.21.2019

Last week our first week of “Tuesday and the track” was a great turn out! We are excited to get outside and run 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 300 meters @ 50%
  2. Walk x 100 meters
  3. Run x 300 meters @ 60%
  4. Walk x 100 meters
  5. Perfect Stretch x 10 (Knee hug, Lunge, Hamstring stretch)

B.

Two sets of:

  1. Run x 100 meters @60%
  2. Rest x 30 seconds
  3. Run x 200 meters @ 70%
  4. Rest x 30 seconds
  5. Run x 300 meters @ 80%

Run Workout (21 Minutes)

C.

Two sets of:

  1. Run x 800/700/600 meters
  2. Rest x 2 minutes
  3. Run x 600/500/400 
  4. Rest x 60 seconds
  5. Run x 400/300/250
  6. Rest 3 minutes, then repeat. 

Recovery Stretching (10 Minutes)

D.

  1. Spend 5-10 minutes stretching where needed

Examples:

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

Post your times in the comments below!

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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