WODS for the Week of 10.6.19

Moving On!

This is the time of the year we like to push into the fall and winter months. We are focused on getting back to primarily running based workouts during these months while the weather is fairly nice. This is our favorite time of the year and the coaches look to get back to doing more drills and focus on pose running methods and form. As always we like to keep a shorter interval or distances on Monday. On Thursday nights, longer intervals and distances.  Come check us out.


WODS for the Week of 10.6.19


Short Interval 10.7.19 Monday @5:30 pm


spartan

Coach Warm Up and Pose Running Drills,

Then,

10 sets x 300 meter run.

Rest 2′ between sets.

Your focus will be on hitting your Mile PR pace for each 300 meter run.  This will be challenging but attainable.

Example: If your Mile PR pace is 8:00 minutes. Your goal pace will be 1:29 per set.

Go to http://www.coolrunning.com/engine/4/4_1/96.shtml to calculate your paces.

Focus: You will try to hit your paces each set. This will challenging but there is a full two minutes rest. Take each set and set your goals.  Go for it.

Distance: 3000 meters

Score: Total Time


Long Interval 10.10.19 Thursday @5:30 pm


pace it, pace it real good

Coach Warm Up and Pose Running Drills,

Then,

4 sets

Each set you will run

800 meter run (Moderate)/100 m Walk;

400 meter run (Moderate-Fast)/100 m Walk;

200 meter run (Fast).

Rest 3:00 minutes.

Your focus will be on hitting your 200 meter pace each time.

Example:

800 meter run moderate pace based on 8:00 Mile PR pace= 3:58 pace. Your goal is between :02-:03 seconds per 100 m. Your pace will be 4:14 to 4:22.

400 meter run moderate/fast pace based on 8:00 Mile PR pace= 1:59 pace. Your goal is between :02-:03 seconds per 100 m. Your pace will be 1:59 to 2:11.

200 meter run fast pace based on 8:00 Mile PR pace= :59. Your goal is :59 or below.

Focus: You will try to hit your paces each set. Focus primarily on hitting the moderate paces. Don’t go faster than your supposed to. The 200 m runs hit below your MILE PR pace each time. This is scored separately, so you will know where your paces are each set.

Distance: 6400 meters.

Score: Score each set separately.

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