Track Night #3 – January 31

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

VO2 max session. All runners should be running each interval at about 5K race pace or slightly faster.  Each interval is time based at 3 minutes of running. The rest time starts to shrink which makes the next interval slightly harder. Try to maintain a similar pace/effort for the whole time. Your rest should be a slow jog, walk if you have to, but the idea is to keep your heart rate high for as much as possible.

3 min run, 3 min rest, 3 min run, 2:30 min rest, 3 min run, 2 min rest, 3 min run, 1:30 min rest, 3 min run, 1 min rest, 3 min run, 30 sec rest, 3 min run

Cool Down (10 minutes)

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

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