October 6, 2016 – Masters Program

A.
Warm Up:
2 laps around the track – if you don’t have a track available than an easy jog for 5 minutes.

Folllowed by…

Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps

B.
Running Mechanic Drills :
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drill

Jump Rope Drill

Followed by…

100 meter sprint @ 60%
Rest 45 seconds
100 meter sprint @ 70%
Rest 45 seconds
100 meter sprint @ 80%
Rest 45 seconds
100 meter sprint @ 90%

Rest about 3-4 minutes before starting main portion of the workout.

C.
Three sets of:
Run 3 minutes
Jog x 30 seconds
Run 2 minutes
Jog x 30 seconds
Run 1 minute
Jog x 30 seconds
Sprint x 30 seconds
Rest x 3 minutes

Post total distance covered to the comments.

Objective: You will have two different paces for this workout. The first pace is for your 3/2/1 minute intervals – and the goal is to keep these at a faster pace than your 800 meter time. If you run a 6 minute mile, then your 800 would be 3 minutes. I want your pace to to be a little faster than that, about 10-15 seconds. If you don’t have a watch that tells you what pace you are running at, we strongly encourage you to invest in one – it will help a lot with learning how to pace. The last portion of this workout – the 30 second sprint, needs to be an all out effort. You have a good 3 minutes of rest before starting the next set.

D.
Cool Down:
400 Meter Jog
10 Minutes of Static Stretching and SMR on Feet
(roll the bottom of your feet with a lacrosse ball as part of your stretching)