Track Monday – 21 January 2019
Our track sessions are ultimately designed to be done on a track, but can be done on the road or tread mill.
Warm Up
10mins easy running
10mins mobilising the body – Walking lunges, Glute activation, good technique leg swings, etc
4x 100m building pace run through’s as
1. 15m Heel to backside kicks – stay nice and tall, good arm swing, stay on your toes/85m run
2. 15m High knees – again, stay nice and tall, no heel touch, good arm swing./85m run
3. 100m Build to 10km pace
4. 100m Build to 5km pace
Stretch and mobility as needed.
Main Set
400m Hard
Rest 4-5mins or as required for full recovery
1km Hard
Rest 4-5mins or as required for full recovery
3km
Rest 4-5mins or as required for full recovery
Cool down
5-10mins easy jog or walk
Enjoy!!
Koach
