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Warm-Up
Two sets of:
200 Meter Run
200 Meter Jog
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Warm Up to Prevent Shin Splints
Running Mechanics Drills
Two sets of:
Pony + Pony with forward movement
Foot Drag
Followed by…
50 Meter Sprint @ 50% effort
Rest 30 seconds
100 Meter Sprint @ 60% effort
Rest 30 seconds
50 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort
Cool Down
400 meter jog
15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)
Session One
VO2 Max
Beginner/Intermediate/Advanced
Every minute on the minute for 10 minutes
Sprint for 30 seconds
Rest for 30 seconds
Rest 2 minutes
Followed by…
Every two minutes for 10:00, complete:
Sprint x 45 seconds
Session Two
Aerobic Threshold
Beginner
Two sets of:
2 Mile Repeats
Rest 5 minutes between sets
Intermediate/Advanced
Three sets of:
2 Mile Repeats
Rest 5 minutes between sets
Compare these times to your 2 Mile Time Trial from week 1 of this cycle
Session Three
Lactate Threshold
Beginner/Intermediate
Two sets of:
200 Meter Run
90 seconds Rest
600 Meter Run
90 seconds Rest
1200 Meter Run
90 seconds Rest
Compare these times to week 3 (Oct 16th)
Advanced
Three sets of:
200 Meter Run
90 seconds Rest
600 Meter Run
90 seconds Rest
1200 Meter Run
90 seconds Rest
Compare these times to week 3 (Oct 16th)