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Running Workout Directory

Track Workouts: 7:00-8:00am Tuesdays

Location: Weather permitting, outdoors on the Steinbrenner Track. If below 40°F or in heavy rain, indoors on the Johnson Athletic Center track (3rd floor - above the skating rink).

Format: Warm-up, main set and cool down. The warm-up includes dynamic movements and a mix of easy running and various drills or exercises. The main set includes intervals to be done at a relatively high intensity level by more experienced runners, and with less intensity by less experienced (or less fit) runners. The cool down may include some easy running or walking, various exercises and stretching.

DateMain Set or Focus Notes and Extras
06-Jan-2015LT 400s Dynamic warm-up, plyo, cadence drills
16-Dec-2014200 Fast 200 Easy

Standard dynamic warm-up, some plyo

09-Dec-2014Mixed Intervals

Upper body exercises and posture review

02-Dec-2014LT 400s

Plyometrics

25-Nov-2014Interval Ladder

Perform a standard, dynamic warm-up

18-Nov-2014Yasso 800s Standard warm-up; posture and lean drills
11-Nov-2014Mixed Intervals

Upper body exercises and posture review

04-Nov-2014LT 400s Perform a standard, dynamic warm-up
28-Oct-2014200 Fast 200 Easy

Standard dynamic warm-up, 100-up drills, video

21-Oct-2014Interval Ladder

Perform a standard, dynamic warm-up

14-Oct-2014Mixed Intervals

Upper body exercises and posture review

07-Oct-2014Fartlek PyramidHip mobility exercises, lower body posture review
30-Sep-2014200 Fast 200 Easy

Standard dynamic warm-up, 100-up drills, video

23-Sep-2014LT 400s Perform a standard, dynamic warm-up
09-Sep-2014Interval Ladder

Perform a standard, dynamic warm-up

02-Sep-2014Mixed Intervals

Upper body exercises and posture review

26-Aug-2014Fartlek PyramidHip mobility exercises, lower body posture review
19-Aug-2014200 Fast 200 Easy

Standard dynamic warm-up, 100-up drills, video

12-Aug-2014LT 400s Perform a standard, dynamic warm-up
05-Aug-2014Interval Ladder

Perform a standard, dynamic warm-up

29-July-2014Mixed Intervals

Plyometrics

22-July-2014Yasso 800s Standard warm-up; posture and lean drills
15-July-2014Fartlek PyramidPerform a standard, dynamic warm-up
08-July-2014LT 400s Perform a standard, dynamic warm-up
01-July-2014Interval Ladder

Skips - 5 Drills

Additional Running and Track Topics

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