Workouts for the Week of 2.13.2022
Monday 2.14.2022 @5:30pm
are you experienced?
Recreational Distance:
3x300m , 1x800m, 2x400m.
Experienced Distance:
4x300m, 2x800m, 3x400m.
Each athlete will pick wither the recreational distance or experienced distance. Base this on your present running level.
Shoot for a fast pace to moderate pace. Go with feel. If your feeling good push the pace.
The rest between intervals is 1:1 (work to rest)
300m runs will be inside runner, 800m runs outside, 400m runs alternate b/t outside and inside.
This will be considered a lactate threshold workout.
The score will be for total time.
Then
Burpee Challenge Day 7=35 burpees.
Thursday 2.17.2022 @5:30pm
short timer
Twenty-Eight (28) Minute Running Clock:
This will be programmed on inside runners.
This will be run walk format.
Round 1: Four Minutes.
:15 Run/:45 Second Walk
:30 Run/:30 Second Walk
:45 Run/:15 Walk
:60 Run.
2:00 Walk.
Round 2: Four Minute Interval
:60 Run
:15 Walk/:45 Run
:30 Run/:30 Walk
:45 Walk/:15 Run
2:00 Walk
Round 3: Four Minute Interval
:15 Run/:45 Walk
:30 Run/:30 Walk
:45 Run/:15 Walk
:60 Run
2:00 Walk
Round 4: Four Minute Interval
:60 Run
:15 Walk/:45 Run
:30 Walk/:30 Run
:45 Walk/:15 Run.
2:00 Walk
Round 5: Four Minutes.
You will run entire four minutes for a recovery jog.
This will be an aerobic threshold workout.
You will score total calories and meters for the entire duration of run and walk sequences.
Then,
Burpee Challenge Day 10=50 Burpees for time.
Proximal Endurance 