October 20, 2016 – Masters Program

A.
Warm-Up:
Run 800 meters @ 60%

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips each x 20 meters

B.
Running Mechanics Drills:
Two sets of:
Ball of foot hopping drills
Pulling with forward movement

Followed by…

Sprint 50 meters @ 60% effort
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as neeed
Sprint 50 meters @ 90% effort

C.
Six sets of:
Run for 3 minutes
Walk for 1 minute (recovery)

Objective: There is not much rest in this workout between your intervals, which means they are not going to be all out efforts, but somewhere between 80-85% effort. Think 800 meter pace, or slightly slower so that you can recover in a minute in order to repeat. Keep track of the distance you cover for each interval and see if you can keep them all within 20 meters of each other.

Post your distances to the comments.

D.
Cool down:
3 minute jog
10 minute static stretching
(Focus on IT Band, Bottom of your feet with Lacrosse Ball, Shins also with Lacrosse Ball)