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Run Workout
February 15, 2017 @ 5:45 pm - 7:00 pm
Moved to Wednesday to accommodate Valentine’s Day!
Tear-It-Up Track and Trail Runs: Join other ATC members for a group run at Rotary Stadium from 5:45 – 7:00p.m (and we hit the trails as well from October to March). We meet on the “covered stand” side of the track (look for our ATC signs). An ATC coach will be present every week to lead you through a track workout. You will learn about and practice pacing and speed work. These sessions are fun, informative, and leveled so that every member, regardless of ability, is challenged to meet the goals of their running practice.
COACHED RUNNING GROUP
Session 3.6 – Rotary Stadium Track, Feb. 15, 2017
1) 5:45-6:00 UNCOACHED Meet and Greet: Outline tonight’s session, answer questions/concerns
2) 6:00–7:00 COACHED PACEWORK SESSION
GROUP WARM-UP: 10 minutes easy running, strides, accelerations during last 2-3 minutes of warm-up. Goal: break sweat, raise HR , loosen legs, “get head right”.
*ALL GROUPS EASE INTO PACE FIRST FEW: CAUTION!
R=RUN e=easy F=FAST A.R.=Active Recovery
GROUP ONE: Track Newbies/ Recovering from Injury
10 mins more warm-up run (20min.total)
1x(600 R 200e 400R 200e 200R 200e) then 400 A.R.
1x(200R 200e 200F 200e)=1600m, >6k total
GROUP TWO: SPRINT TRIATHLON TRAINING:
5 mins more warm-up run (15 min. total) then…
1x(600R 200e 400R 200e 200R 200e) then 400 A.R.
1x(400R 200e 200R 200e)…then walk one minute…
1x(200F 200e 200F 200e) =2200m,>7k total
GROUP THREE: STANDARD TRIATHLON TRAINING:
2x(600R 200e 400R 200e 200R 200e…w 2 min. A.R.
1x(200F 200e 200F 200e)=2800m,>7.5k total
½ IRON or LONGER TRIATHLON TRAINING:
2x(600R 200e 400R 200e 200R 200e…w 2 min. A.R.
1x(200F 200e 200F 200e) then 2 min. A.R.
1x(100F 100e 100F 100e)@90-95%=3000m,>8k total
3) GROUP WARM-DOWN!!! 10 minutes MINIMUM of easy running, checking your posture, your core, your stride, note any soreness. Heart Rate should be waaaaayyy down 