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Wednesday Track Workout @ 630p - Victory Field, Watertown

What – Track Workout
Who – You!
Where - Victory Field, Watertown
When - 6:30pm
Workout: Strength Specific

Warm up - 15 min easy pace run, 5 min dynamic stretching
Main Set

For those training for 70.3, Ironman ,Marathon
3 sets of:
- 1x Plyos (1st set – 15-20 squat jumps, 2nd set – 15-20 split squat jumps & 3rd set 15-20 lateral jump)
- 1 x full hill repeat @ Tempo pace (up Bradford Rd all the way to Fairview Ave.)
-- Easy jog downhill as rest --
- 1 x 1000s @ Threshold pace
-- 1-2 min rest walking towards --
* If running less than 30 miles per week run 600s instead 1000s

For those training for Sprint, Oly, 10K, half-marathon
3 sets of:
- 1x Plyos (1st set - 15 squat jumps, 2nd set - 15 split squat jumps & 3rd set 15 lateral jump)
- 1 x ½ hill @ Threshold pace (up Bradford Rd to 1st stop sign Bellevue Rd)
-- Easy jog downhill as rest --
- 1 x 800s @ VO2 max pace
-- 1-2 min rest walking towards hill --
* If running less than 30 miles per week run 400s instead 800s

Cool Down 5-10 min run easy, 5 min static stretching
Total ~60 min (~6-7.5 miles)

See ya then!

1 comment:

czechchick15 said...

Sounds like a GREAT "leg and lungs" burner! FUN! :)