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ATC Coached Track Session 3.32

By August 22, 2017Running, Workouts

ATC Track Workout – August 22, 2017

Warmup – 50 metres each:

  1. High Knees
  2. Butt Kicks
  3. Sideways Left
  4. Sideways Right
  5. Over the Barrel Forward
  6. Over the Barrel Backward
  7. Over the Barrel Left
  8. Over the Barrel Right

Stretching – standard stretches plus trunk twists, leg rotations, lunges

800m warmup run

Level 1

  • 4 x 400m @ RPE 9 (Relative Perceived Exertion – just at/under race pace) w/ 200m fast walk/ jog recovery
  • 3 laps 100m on, 100m off @ RPE 10 – Walk or Jog the corners then full speed on the straightaways.

Total: 2800m

Level 2

  • 6 x 400m @ RPE 9 (Relative Perceived Exertion – just at/under race pace) w/ 200m fast walk/ jog recovery
  • 4 laps 100m on, 100m off @ RPE 10 – Walk or Jog the corners then full speed on the straightaways.

Total: 4000m

Level 3

  • 8 x 400m @ RPE 9 (Relative Perceived Exertion – just at/under race pace) w/ 200m fast walk/ jog recovery
  • 5 laps 100m on, 100m off @ RPE 10 – Walk or Jog the corners then full speed on the straightaways.

Total: 5200m

800 metre cool down run followed by repeat of Warmup and Stretching Exercises

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