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Tuesday @ the Track 9.10.2019

Last week we tested our mile time and had a lot of great performances!

It’s been fun and challenging to run with each of you! Share this with a friend this week and encourage them to come out!

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

5050 Mallory Ln, Franklin, TN 37067

Warm Up: (10 Minutes)

A.

One set of:

  1. Run x 300 meters @ 50%
  2. Walk x 100 meters
  3. Run x 300 meters @ 60%
  4. Walk x 100 meters 

Two sets of:

  1. Perfect Stretch x 10
  2. Reverse Lunge x 10
  3. High Knee x 10 meters
  4. 1 Leg Hops x 10 

One set 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 (10 Minutes)

Three sets of:

  1. Sprint 400/300/250
  2. When the clock hits 2:00…
  3. Run 800/700/500
  4. When the clock hits 6:30
  5. Sprint 400/300/250
  6. When the clock hits 10:00 minute repeat

This is going to get very challenging in the later sets. Stick to the clock. If you make it…GO! Often times even if you don’t feel ready, I challenge you to start running. It is OKAY to start off slow then pick things up as you get into your stride and you are moving. 

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 splits in the comments below!

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