Skip to main content
Add Me To Your Mailing List

Announcements

Track @ Kezar Wednesday
Author Last Post

Oh yeah - it's almost track time!!

 
Meet at 6:45pm Wednesday night at the bleachers for warm-up drills. We'll then head to the lower level for the below workout (tailored to Sprint/Olympic distance runners and 1/2/Full Marathon/Ironman runners).
 
See you tomorrow!
Carmen
 
Explosive Power
Group A B & C
"A" Priority Race: Sprint - Olympic Distance 1/2 and Full Marathon/Ironman
5-10K
Total Dist: up to 3.5 mi 4 mi
10 x 400 @ I pace; RI =1:00 - 1:20 4 x 1,000 @ 5K pace; RI = 200 jog
6-8 x 200 @ I pace -:05/400; RI = what you need to keep it sharp and explosive 6 x 400 @ I pace; RI = what yo uneed to stay sharp
(to get your 200 split, take your 400 I Pace and dividein half - this is your 200 I Pace )
2 min walk/jog between sets 2 min walk/jog between sets
:22-:24/400 Marathon
:15-:17/400 1/2 Marathon
:10-:12/400 10K
:03-:04/400 5K

 
Return to Forum