ATC Coached Track Session 4.08

By February 19, 2018Running, Workouts

ATC Coached Track Session 4.08
February 20, 2018
Social – 5:45 to 6:00
Coached Workout: 6:00 to 7:00

  • Meet and Greet: all attendees introduce themselves. Share how much you run and experience with pacework.
  • RUN TIPS:
    1. Hydration: carry with you or store at start lines
    2. Pacing: caution at first, get comy with pace for 2-3 reps. NEVER GO 100%!!! You’re PACING not RACING
    3. Buddy System Tip: you may find a “buddy” who is a close Pace Match to run the intervals together – VERY EFFECTIVE
  • WARM-UP: start out together – 10 min. easy running with Body Scan. If part of your own routine, do strides, accelerations in last 2-3 minutes of warm-up. Goal: break sweat, raise HR, loosen legs, “get head right”.

  • GROUP WHISTLEBLOWER RUN – all about PACE, not speed!
    Listen for the whistle to change match:

      • 1 whistle (TOOT) – easy-ish pace (60%~)
      • 2 whistles (TOOT TOOT) – medium-ish (70%~)
      • 3 whistles (TOOT TOOT TOOT) – hard-ish (80-90%~)
      • No sprinters, speedsters, chariots of fire!

Err on the side of caution!


  • ACTIVE RECOVERY – 5 minutes
    Drink, jog, bathroom, strides, accelerations, FOCUS

Then…SURPRISE!!!!!!!


  • 1600m TIME TRIAL
    • Newbies/Beginners 70-80% effort (same as TOOT TOOT)
    • Intermediate/Experienced: 85-90% effort (provided no body issues)

  • WARM-DOWN: 10-15 minutes MINIMUM of easy running, checking your posture, your core, your stride, note any soreness. Heart Rate should be 90–110 bpm, at least 20-25 beats per minute lower than running intervals.

NOTE: Injury Protocol: R.I.C.E. (Rest Ice Compression Elevation)

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