Week of 5.8.2022

Shout out to all of the strong mama’s whose efforts are often unpaid, tireless, and overlooked. at times. It’s a 365 days a year, 24/7 job.

Thanks for being awesome Mom.

Monday 5.9.2022 @5:30 pm

Old School 

Run for total time:

This will be a lactate threshold workout.

Run 1000m Fast to Moderate Pace.
Jog 200m
Run 800m Fast to Moderate Pace.
Jog 200m
500m Sprint or as fast as you can maintain.
Walk 200m
300m Sprint or as fast as you can maintain.
Walk 200m.

Focus on hitting moderate to fast paces on the 1000m and 800m runs.

There is a quick turnaround on the recovery jogs. Hit your 500m and 300m runs as fast as you can maintain. Use the walks to get full recovery.

After completion of workout, rest 4:00 minutes and perform recovery 100m shuttle runs.

Recovery Portion:

Ten Minute Clock: AMRAP

Run 100m shuttle runs.

100m=1 rep.

Thursday 5.12.22 @5:30 pm

Not Quite 

Run 1500m Easy Pace
Rest 3:00
Run 1500m Easy to Moderate Pace
Rest 3:00
Run 1500m Moderate to Fast Pace.

The goal is to have negative (-) splits every 500m ran. You will start out at easy pace and work your way up to a fast pace by the end.

This will be a aerobic capacity workout.

4500 total meters.

Each 1500m run will be considered a round. You will score each run separately for three different scores.