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ATC Coached Track Session 3.34

By September 5, 2017Running, Workouts

ATC COACHED RUNNING GROUP Session 3.34

Tuesday Tear-It-Up Track Night: 2-4-2 night!

Rotary Stadium Track, Sept5, 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(200easy/200RUN/400easy/400RUN/200easy/200RUN)

THEN 10 mins more easy run but faster than warmup.

= 1600m INTERVALS

***Intermediate:

3x(200easy/200RUN/400easy/400RUN/200easy/200RUN)

                                      = 2400m INTERVALS

****Experienced:

4x(200easy/200RUN/400easy/400RUN/200easy/200RUN)

                                      = 3200m INTERVALS

*****CULTUS ½ Iron and Standard Racers only:

2 x 1600m Time Trials with 3 min. AR between: For each 1600m, chunk into 4 x 400m without a break, increase pace each 400m if safe and possible.  Try your best to have the 2nd 1600m faster than the first 1600m!

 

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.

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