# Tuesday @ the Track 9.24.2019

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.

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.

Three sets of:

- Run x 200 meters
- Jog x 200 meters

Two sets of:

- A/B/C Skip x 10
- Lateral Skip x 10
- One Foot Hops x 10

One set of:

- Run x 800*

*Sprint x Straight Away + Jog The Curves

**Run Workout (10 Minutes)**

B.

Three sets of:

- Run x 1600/1400/1200 meters
- Jog/Walk 400 meters

All sets @ 80% 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. **NOTE your 400 meter split time. **

**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!*