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Week 16 DIY Track

WEEK 16 DIY TRACK ATTACK

400/800/1200/1200/800/400

My favorite workout of the year! I love a ladder workout. It provides variety, a real mental and physical challenge and a chance to test your fitness. 

Even pacing is the key to this as you go up the ladder and the reps get longer. It’s our first time doing 1200’s so be prepared for a bit of a new feeling as you crank that 3rd lap. If you have more in the tank you can pick up that last 400 or just hold on to finish this killer workout!

Remember: If you are not keeping a total time running on one of your watch faces you can always just time your rests as well.

Keep between 45-75 seconds and try to pick one time frame of rest and stick to it!

We also recommend wearing a mask or a buff over your mouth and nose if you are doing these at a crowded track and remember to socially distance! Stay safe and healthy out there!

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Week 15 DIY Track

Week 15 DIY Track Attack!

6×800 – The midseason standard bearer workout. 3 main ways to run this workout. 

1.) Keep your current pace and run smooth and consistent for all 6. If you are feeling good look to push that last 400.

2.) Take your current fitness and run the 1st 4 reps at that pace. Try to run 4 seconds a lap faster (about 15 seconds per mile pace) for the last 2 reps to challenge your self and work on the negative split. 

3.) Pick your goal 5k pace for the fall. Start at that pace and hold on for as long as possible. This will really push you to your limit and you will get to work on the mental fortitude needed to push through for a big PR or seasons best. If you don’t hurt a little bit in workouts you will not be prepared for challenges of race day!

Remember: If you are not keeping a total time running on one of your watch faces you can always just time your rests as well.

Keep between 45-75 seconds and try to pick one time frame of rest and stick to it!

We also recommend wearing a mask or a buff over your mouth and nose if you are doing these at a crowded track and remember to socially distance! Stay safe and healthy out there!

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Week 14 DIY Track

Week 14 Track! 

400 / 5×800 / 400

Lock in the pace, work on your consistency and strength, hammer the finish!

Remember: If you are not keeping a total time running on one of your watch faces you can always just time your rests as well.

Keep between 45-75 seconds and try to pick one time frame of rest and stick to it!

We also recommend wearing a mask or a buff over your mouth and nose if you are doing these at a crowded track and remember to socially distance! Stay safe and healthy out there!

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Week 13 DIY Track

Week 13 Track Attack

12x 400’s!!

This is great check in to see where your fitness is at. With 3 months under your belt you should have a good base of fitness and can look to push yourself! 

2 options in going for it: Start with the first 4 – 400’s at the pace you have been currently working with. Pick up the pace for the next 4 (think 2-4 seconds faster per lap, keep it consistent) and pick it up again for the last 4 by what ever you can.

Option 2: More for the seasoned 5k-er. Pick your reach goal pace for a 5k and go for it. It will get pretty hard by rep 6-8 but that pain is what you need to fight through at the end of the race. With all the rest bouts you should be able to hang on!

Weather looks dicey from noon to 5 with T-storms predicted. Be best to get out early, or do it late after the rain and hopefully it will be cooler!

Remember: If you are not keeping a total time running on one of your watch faces you can always just time your rests as well.
Keep between 45-75 seconds and try to pick one time frame of rest and stick to it!
We also recommend wearing a mask or a buff over your mouth and nose if you are doing these at a crowded track and remember to socially distance! Stay safe and healthy out there!