HEAD TO THE TRACK FOR INTERVAL TRAINING. Go to the local track with a towel and water bottle in tow.
WU 1 mile (4 laps) @ RPE 5
After warming up, stretch your hip flexor, hamstring, quad, and calf muscles.
Don't forget to add some shoulder rotations to loosen up the shoulders. Take another lap around the track at RPE 7 before you begin your intervals.
Interval I
--1 mile: fast on the straights, RPE 8.5-9; jog the turns for a full recovery, RPE 3-4
--800m (2 laps) @ RPE 6.5
Interval II
--2 x 400m (1 lap): RPE 8.5-9. Push the pace (think turnover) on each lap. Take a 60-second recovery between laps.
--800 m (2 laps):Run easily at RPE 5 to flush out any lactic acid in your legs before your next task.
SAQ Drills
Carioca 3x each side
Lateral Shuffle 3x each side
CD 800m @ RPE 3-4
Stretch
|
Shopping:
(what is this?)