Warm Up:
Hamstring & Adductor Mobility
-Static Stretch
-Straight Leg kicks
-Instep Lunges
-Etc.
5 minutes drills
-Ball of Foot
-Single leg pulls
10 take offs
-10-15 yds each
Workout:
12-15 sets
100m Sprint
Rest 2 minutes
Sets 1-3 at 75% or your normal 400 pace
Sets 4-10 at 85+%
Set 11+ At least 1 second faster than 4-10
Cool Down:
800-1600m jog
Coaching Points:
-Don't start off too quickly.
-If you ever drop to 5 seconds slower on sets 4-10, Rest 3 min between. If you can't get back on pace, end the intervals.
-Tomorrow we will be meeting at the gym 5:30 for an endurance workout. I'd recommend CrossFit in the morning Tuesday since it will be as if we have 2 training sessions.
Saturday was awesome at CF. Slept for 12 hours last night. Practiced swimming and did Hot Yoga today, now I'm ready for another great workout. Okay Christi, I need to win Mastets 1st place in the Heart and Soul 5k on Sept 28th so beat me into shape.
ReplyDeleteNo problem George. Get these intervals in. Actually in conjunction with today's regular gym workout, you could do them back to back. Just make sure you have a snack right before you do the 5:30 class then intervals directly after. You can skip the warm up, just make sure your loose, hamstrings, adductors, quads.
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