Workouts for the Week of 4.24.2022

April Showers, bring May Flowers!

This is what I look like when I go to program every week! Maybe we will get outside sometime this year. It will be here before we know it. This week we have some great programming and look forward to seeing some of the new faces popping up in class lately.

Workouts for the Week of 4.24.22

Monday 4.25.22 @5:30 pm

Route I-60

Seven Rounds:

160m Sprint

160m Walk

The focus is on hitting your sprints with as fast as you can maintain. Use the walks for recovery since this is the only rest you will receive during the intervals. This will be considered a Speed Workout.

Focus on maintaining your speeds during the 160m sprints.

Outside Course: Run to 160 m mark and walk back to start line.

Inside Assault Runner: Run 160m then walk to 320m mark. Reset your runner quickly and repeat the same sequence x6.

This workout will be for total time.

Thursday 4.28.22 @5:30 pm

Where's Culligan?

Round 1: Run 400m Fast, 800m Easy; Rest :60; 400m Fast, 200m Easy.

rest 2:00

Round 2: Run 300m Fast, 600m Easy; Rest :60; 300m Fast, 150m Easy.

Rest 2:00

Round 3: Run 200m Fast, 400m Easy; Rest :60; 200m Fast, 100m Easy.

Rest 2:00

Round 4: 100m Sprint, 200m Easy; Rest :60; 100m Sprint, 100m Walk.

Done.

This is an extensive workout with lots of mileage. This will be a Lactate Threshold workout. The total meters is 4500.

You will score each round individually with four (4) scores for time.

Beginner:

Round 1: 200m Fast, 400m Easy Rest :60 200m Fast, 100m Easy.

Rest 2:00

Round 2: 150m Fast, 300m Easy Rest :60, 150m Fast, 75m Easy.

Rest 2:00

Round 3: 100m Fast, 200m Easy; Rest :60; 100m Fast, 50m Easy.

Rest 2:00

Round 4: 50m Sprint, 50m Easy; Rest :60; 50m Sprint, 50m Walk.

Done.