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Intermediate 8-Week Winter Sports Conditioning
Day 013 - Cardio/
Anaerobic
WU 10 min. Track: 1 mile, 800, 1 mile (fast/slow). CD jog and stretch. 
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HEAD TO THE TRACK TODAY FOR YOUR CARDIO WORKOUT. You will need to bring a stopwatch and water with you. Running the mile for time is a simple way to determine your current fitness level and serves as a frame of reference for goal setting.
WU 10 min. with 3 easy laps around the track, then stretch out your hamstring, quad, hip flexor, and calf muscles.
1 Mile (4 laps of a standard track)
Time yourself as you run one mile (4 laps) around the track. To run efficiently, breath from your diaphragm, pump your arms for power, and think higher rpms.
800 Recovery (2 laps)
Run a couple of laps around the track to get oxygen into your muscles and clear out any lactic acid in your legs that might be making them feel tight.
*If your mile time was 9 minutes or less, you're ready to start adding plyometric drills into your routine. If it wasn't, don't worry, the following interval drills will help you increase your speed over time.
1 Mile with Interval Drills
Sprint the straights, RPE 8.5-9; jog the turns for a full recovery, RPE 3-4.
CD
800 (2 laps) @ RPE 3-4
Stretch
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