Warm Up:
5-10 min Drills
Mark your Distances
Workout:
3 sets
400m Run
Rest 2-3 min
300m Run
Rest 2-3 min
200m Run
Rest 2-3 min
100m Run
Rest 5 minutes
Coaching Points
-Pick a rest time and stick with it, whether it is 2, 2:30, 3 min, or something in between.
-Head out to the track or mark off distances with your GPS in a warm up.
-Around 75-80% effort on these intervals, it should be tough to get through and that 5 minutes will feel amazing.
Upcoming:
-In August we will begin incorporating more skills/exercise forms into our workouts. Top of the list, including swimming, and I'm 99% sure it will be a GO. If you don't have a jump rope, I'd invent in one, doesn't have to be fancy.
-Next week I am may be going on vacation, as I have not taken one since December. Workouts will still be posted and everyone can meet at the track.
1. 2:16 1:34 1:00 :24
ReplyDelete2. 2:03 1:27 :55 :23
3. 1:49 1:17 :52 :21
400m 1:43 1:28 1:30
ReplyDelete300m 1:10 1:12 1:06
200m :45 :47 :45
100m :23 :22 :23
400m 2:01, 2:03
ReplyDelete300m. 1:33, 1:31
200m. :56, 1:00
100m. :26, :27
Only did 2 rounds. Ran out of time
Completed two rounds due to time, yet forgot to keep track of each time.
ReplyDelete