ATC Coached Track Session 4.14

By April 2, 2018Running, Workouts

ATC Coached Track Session 4.14 – Rhythmic 200’s/400’s Endurance Workout
April 3, 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”.
  • Choose “Running Focus” for tonight: share in Cool Down.

  • INTERVAL PACEWORK: ease into pace work and use caution!
    • Walkers / Newbies / Recovering from injury:
      • 8 – 10 minutes of 200m run, 200m recover around the track without stopping
      • 20 minutes easy jog on grass, track or trail around field
      • Be back by 6:45pm
    • Sprint Tri Focus – Running at least 2x a week:
      • 10 – 15 minutes of 200m run, 200m recover around the track without stopping
      • 15 – 20 minutes easy jog on grass, track or trail around field
      • Be back by 6:45pm
    • Intermediate / Standard Tri Focus: 
      • 15 minutes of 200m run, 200m recover around the track without stopping
      • 5 minutes of 400m run, 400m recover around the track without stopping
      • 10 minutes easy jog on grass, track or trail around field
      • Be back by 6:45pm
    • Experienced / Half or Iron Tri Focus:
      • 15 minutes of 200m run, 200m recover around the track without stopping
      • 10 minutes of 400m run, 400m recover around the track without stopping
      • 5 minutes easy jog on grass, track or trail around field
      • Be back by 6:45pm

  • WARM-DOWN: 10-12 minutes MINIMUM of easy running (try to get in a mile), checking your posture, your core, your stride, note any soreness. Heart Rate should be 90–110 bpm.

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

 

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