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DIY week 20 Track

Week 20 DIY Track: 400/800/400/1600/400/800/400

I great mental test as you never do the same length interval twice in a row. Perfect for mental fortitude and pace control. Enjoy!

And hydrate!

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 19 DIY Track

Track Attack week 19! You know how I love a ladder a workout, well, nothing like adding a mile repeat into the mix!

400/400/800/1600/800/400/400

I always use the first 2 miles of intervals to to practice running consistently and smoothly. Then try to push the last 3 reps, each getting a bit faster than the last. Great workout to practice the negative split.

Enjoy!

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 17 DIY Track

12×400! Not a bad option for running when it’s really hot out. Plenty of rest and water breaks.

Be careful running hard in the extreme heat! You should expect and accept that you will run at a slower pace with the same effort in heat like this. The bodies system of staying cool (sweating) works overtime in heat and humidity like this and takes about 30% of your blood volume to do it. That means your muscles have 30% less oxygen to do the hard work of interval running. You should run slower and expect potentially higher heart rates when doing a workout like this in this weeks heat as opposed to in cooler weather.

Be safe and HYDRATE all day. If you are not peeing clear or light yellow you need to drink more water. But remember, your body can only absorb so much water at once so slowly drink a water bottle all day is more effective than chugging 32oz of water 2 hours before you run.

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 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!