was successfully added to your cart.

ATC Coached Track Session 3.33

By August 29, 2017Running, Workouts

ATC COACHED RUNNING GROUP Session 3.32

Tuesday Tear-It-Up Track Night: 200’s night!

Rotary Stadium Track, AUG.29, 2017

1)Meet/Greet: introductions, share # of runs/week

2) REMINDERS:

Fall Cultus Lake Race!

3) RUN TIPS: a) Hydration: HOT WEATHER WARNING!!!

  1. b) PACING during workout – restraint at first, get comfortable with pace for two or three reps.
  2. c) Buddy System: if you can, find a “buddy” who is close to your current fitness level / run intervals together

4) WARM-UP: 10 minutes slow and easy running, just break a sweat, raise HR, loosen legs, “get your head right”.

Do “Body Scan” while running: note any aches & pains.

___________________________________________

5) PACEWORK:  e = easy     R = RUN

*Walkers: 25- 30min, finish faster than you started

**Beginners: 10 mins more jog,

then 2x(400easy/800RUN) + 1 min. active recovery

= 1600m INTERVALS, 2400m total run

***Intermediate/Experienced: 3 choices!!!

CHOICE #1:

4x(400easy/800RUN + 1 min. Active Recovery)

= 3200m INTERVALS, 4800m total run

CHOICE #2:

2x (800easy/1600RUN + 2 min. Active Recovery)

= 3200m INTERVALS, 4800 total run

CHOICE #3: ONLY if running 3 or more times a week average this year! 4k of intervals is TONS!

2x (400easy800RUN400easy400RUN400easy800RUN

                             = 4000m INTERVALS, 6400 total run

 

6) ALL GROUPS: WARM-DOWN TOGETHER

10 – 15 minutes MINIMUM of easy running, checking your posture, your core, your stride, note any soreness.   Heart Rate should be 90 – 110 bpm.

Leave a Reply