Track Night Workouts for Tonight and Wednesday!
Following are two track workouts for this week. If you cannot complete both options, just perform Sequence A. For most of the drills, check the Video Library on the left side nav bar, I put an explanation for the others. There will still be an On Ramp Pose running class at the gym Tuesday morning and evening at 7:30. Good luck and always ask if you have any questions!
Drill and Workout Sequence A:
-Warmup with 400 meter Jog
-DROM
-Ball of Foot Hops, 2x 20meters
-Small pull with lean, 2x 30meters (run in place with the smallest possible foot pulls, once you have established this, lean forward the slightest possible amount to start moving. This is much like the Ball of Foot Hops from above, the lean should be so slight and the run should feel effortless.)
-Forward Lunge Drill, 2x 10 pulls with each leg, finishing with a 30 meter jog
-Facing the Wall Drill, 2x 20 pulls with each leg, finishing with a 30 meter jog
-2x 100 meter, build up to 80% and 90% sprint to get the legs firing
-6x 400 meter with 90 seconds rest between
(the rest is 30 seconds shorter than last time, which will make this a LOT harder, so be sure to pace yourself accordingly. You should still be within +/- 5 seconds each interval!)
Drill and Workout Sequence B:
-Warmup with 400 meter jog
-DROM
-Carioca, 2x 20meters each side
-Small pull with lean, 2x 30meters (run in place with the smalles possible foot pulls, once you have established this, lean forward the slightest possible amount to start moving. This is much like the Ball of Foot Drill, the lean should be so slight and the run should feel effortless.)
-Forward Lunge Drill, 2x 10pulls with each leg, finishing with a 30 meter jog
-2x 200m run at 94 cadence (download a metronome app if you don’t have one!)
-1x 400m run at 91 cadence
Rest 60 seconds, then pick one of two options below:
-Run a 10k Tempo, meaning a pace you can maintain throughout while maintaining proper form. In other words, you will be going slower than normal!
-Run the following 6 intervals at: 2x 200meter sprint with 90 seconds rest, 2x 400 meter sprint with 2 minutes rest, 2x 1000 meter sprint with 3 minutes rest
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