Scribd Logo
Upload

Welcome to Scribd!

  • Springworkouts 2016

    Uploaded by

    api-260102031
    235 views2 pages
    Spring Vacation Workouts 400 / 800 Runners All workouts include a 1 mile warm up, stretching, 1 mile cool down, and 100 pushups and situps. A sample week is listed: Mon. 6 x 1 minutes runs with 3 min. Of rest (interval) between each run. Alternate intense (shorter and faster) runs with easier days.

    Original Description:

    Original Title

    springworkouts2016 docx

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    Spring Vacation Workouts 400 / 800 Runners All workouts include a 1 mile warm up, stretching, 1 mile cool down, and 100 pushups and situps. A sample week is listed: Mon. 6 x 1 minutes runs with 3 min. Of rest (interval) between each run. Alternate intense (shorter and faster) runs with easier days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    235 views2 pages

    Springworkouts 2016

    Uploaded by

    api-260102031
    Spring Vacation Workouts 400 / 800 Runners All workouts include a 1 mile warm up, stretching, 1 mile cool down, and 100 pushups and situps. A sample week is listed: Mon. 6 x 1 minutes runs with 3 min. Of rest (interval) between each run. Alternate intense (shorter and faster) runs with easier days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    SpringVacationWorkouts

    400/800Runners
    Allworkoutsincludea1milewarmup,stretching,1milecool
    down,and100pushupsandsitups.Stretchingagainlaterinthedayis
    alsorecommended.Getextrarestandeatwell.
    Alternateintense(shorterandfaster)runswitheasierdays.Asample
    weekislisted:
    Mon.

    6x1minutesrunswith3min.ofrest(interval)betweeneachrun.

    Tues.

    30minuterun@amoderatesteadypace

    Weds.
    3x30sec.runsw/2min.intervals
    3x45sec.runsveryhardw/3min.intervals
    Jogfor8minutes,andthenrepeatfrombeginning.

    Thurs.

    30minuterun@amoderatesteadypace

    Fri.

    6x

    Blast500srunhardfor70secondsthensprintfor15sec.w/4min.interval
    Dothesein2sets.Run3thenjogfor5minutesbeforedoingthelast3.

    Thenotationforthisis2sets3xblast500@70w/3min.int.

    Sat.

    2x15min.runsfinishingeachrunbyrunninghardthelast35min.

    Stopafter15min.andstretchfor10minutes.Thenrepeat.

    Sun.

    30minuterun@amoderatesteadypaceEst.weeklytotal=30miles

    SpringVacationWorkouts
    1600/3200Runners
    Allworkoutsincludea1milewarmup,stretching,1milecool
    down,and100pushupsandsitups.Stretchingagainlaterinthedayis
    alsorecommended.Getextrarestandeatwell.
    Alternateintense(shorterandfaster)runswitheasierdays.Asample
    weekislisted:
    Mon.

    45min.run@amoderatepace

    Tues.

    2setsof2x4min.runsw/6min.intervals,Jogfor4min.betweensets

    Weds.
    30min.run@afastpace.
    Thurs.

    2x20min.runs,finisheachbyrunningharderforthelast35minutes.

    Takea10min.intervalwithstretchingbetweenruns

    Fri.

    3x30sec.runsw/2min.intervals

    3x45sec.runsw/3min.intervals
    Jogfor8minutes,andthenrepeatfrombeginning.

    Sat.

    30min.run@acomfortablepace

    Sun.

    45minuterun@amoderatepace,Increasethepacewhenyoufeelgood.

    Returntooriginalpacebeforeyouareoverlytired.
    TheSwedishwordforthisisfartlekwhichmeans
    speedplay
    .
    Est.weeklytotal=45miles

    You might also like