Track Workout
- 200sObjective: Move the threshold up by crossing it repeatedly.
| Warm Up | 10 minutes - loosen muscles,
lubricate joints, 400 easy, 800 with 20-second strides | Group
1
Main Set | 10 x 200 at 200 sprint speed plus about
5 seconds. WALK 200 following each 200 sprint. The goal is complete recovery
between sprints. If you cannot talk before starting the next 200, you are going
too hard. | Group 2
Main Set | Drill
about 5 minutes (infield) and then run 800m moderate pace with specific focus | Drill | Run
Focus | | Skipping lifting knee to hip height | Lift heels
straight up toward your butt | | Running lifting knee to hip height | Lift
heels straight up toward your butt |
| Group
3
Main Set | 30 minutes of form intervals - 1 minute
on, 1 minute off
The 10-minute segments will include Coach Bill's description
of the form focus points - 10 minutes form focus 1: Maintain the "C"
shape
- 10 minutes form focus 2: Land midfoot
- 10 minutes combined
focus 1 & 2
| | Cool Down | 15
minutes - walk 400, stretch for remainder of 15 minutes |
|
