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8-Week Outdoor Fitness Program
Day 052 - Anaerobic Interval Training
WU: 1 mile @ RPE 4-5, Stretch, 1 mile as: 100m @ RPE 8.5-9, 100m @ RPE 3-4, 800m @ RPE 6.5, 1 mile as: 400 @ RPE 8-8.5, 400 @ RPE 5. 800m CD @ RPE 5, Stretch
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HEAD TO THE TRACK FOR ANOTHER TRACK WORKOUT. Remember to bring a water bottle.
WU for 1 mile @ RPE 5 (1 mile is equal to 4 laps on a standard sized track)
Stretch your hip flexors, hamstrings, quads, and calves. Don't forget to add some shoulder rotations to lube up the shoulders, cause you're gonna need 'em!
Take another lap around the track @ RPE 7 before you begin your track workout.
Track Workout:
--One mile (4 laps) running hard on the straights, (RPE 8.5-9) and jogging the turns for a full recovery (RPE 3-4)
--800 m (2 laps) @ RPE 6.5
--One mile (4 laps) alternating hard and easy laps: One lap (400m) @ RPE 8-8.5 and one lap (400m) @ RPE 5.
CD: 800 m (2 laps) @ RPE 3-4 (very easy)
Stretch
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