Track workout November 29

Our track workouts are put together by Ian Loughead. Ian will be at the Canada Games Centre on December 27 to guide us through.

Warm Up (12 minutes)

  • 10 minute easy paced warm up. No heavy breathing here! Nice and slow.
  • 2×10 sec strides.

Movement Activations (3 minutes)

Now that we are warmed up, a few movement activations:

  • Side lunges (5 on each side),
  • Back Reach on one leg (5 per side),
  • Step back lunge (5 per side)

Workout #1 (20-26 minutes)

For more experience runners (this means frequency of running per week – 4+ time per week is experienced, less means inexperienced)

  • 2 x 400m at faster than 5 K effort. The second should be slightly faster than the first. If you can see pace, than 10-15 seconds faster than 5K avg pace. 1 lap cool down after each interval (walking is fine or extremely easy jog) – 1,200 m total
  • 4 x 200m at faster than 5K race pace/effort. Each should be just slightly faster than the last (20-30 seconds faster than 5K race pace) or a very hard effort. 1 lap cool down after each interval (super easy as these are the hardest runs of the night) – 1,600 m total
  • 1 x 1000m. 5K race pace/effort. This is fast but should feel much easier than the 200.

Workout #2 (25-30 minutes)

For less experienced runners

  • 4 x 400m at faster than 5 K effort. The second should be slightly faster than the first. If you can see pace, than 10-15 seconds faster than 5K avg pace. 1 lap cool down between each interval (walking is fine or extremely easy jog)
  • 1 x 1000m. 5K race pace/effort. This is fast but should feel much easier than the 400.  

Cool Down (10 minutes)

10 min cool down. Walking is fine or extremely easy jog.


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(Then work towards 2 laps of Straight Runs / Curve Jogs: Run the straights a decent fast pace, no sprinting! 5K race pace/ effort. Jog the curve then repeat (so 4 hard runs in total). )

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