Track Monday – 21 January 2019

Kephren Izzard/ January 22, 2019/ News/ 0 comments

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

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