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Big night at track this week!
7/29/2014 5:25 PM
We have an awesome workout planned for you this week, including a very special guest, Tyson Qualls!
Please plan on arriving at Kezar ten minutes early (6:35pm) to hear Tyson's introduction to Sports Psychology and overview of upcoming clinics.
Here's the plan for Wednesday:
6:35-6:45: Tyson Qualls on Sports Psychology: Fine-tuning the performance minded triathlete
6:45 - 7:00 PM:
7:00 - 7:10 PM:
Announcements and Run Drills
Workout: Reverse Endurance Ladders (3 options)
800 building within every 200 (easy 100, progress into a moderately fast 100)
Option 1: 5 - 10K (Sprint - Olympic)
1400 (3.5 laps) @ 10K pace (200 RI + 20 sec)
1200 (3 laps) @ 10K pace (60 sec RI)
1000 (2.5 laps) @ 5k pace (200 RI + 15 sec)
800 (2 laps) @ 5K pace (30 sec RI)
600 (1.5 laps) @ 3K pace (200 RI + 10 sec)
400 (1 lap) @ 3K pace (15 sec RI)
200 (1/2 lap) @ < 3K pace
Option 2: 13.1 - 26.2+ (Half to Full IM)
2400 (6 laps) @ 10K pace (
1600 (4 laps) @ 10K pace (
1200 @ 5 - 10K pace (40 sec RI)
800 @ 5K pace (20 sec RI)
400 @ <5K pace
Option 3: Recovery workout
800 @ what "feels" like 10K pace, 400 @ recovery/LSS (long slow steady) pace
Repeat 4 - 5 times.
Cool down 10 minutes in opposite direction on track. Stretch well.
See you all out there!
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