Weather permitting – Should be at West.MS
Note : We did 4 the last time and would like to hit at least 5 this time. We should split into two groups to help manage the workout better.
6 x 100-200-100-100 (recovery is 1 minute after the first
100, 3 minutes after the 200, and 30 seconds in between the final two
100’s) Recovery of 7 minutes in between
sets.
Targets:
Men: First 100 in 12, the 200 in 28, the final 100’s in
13
Women: First 100 in 15, the 200 in 32, the final 100’s in
16
4 x 50 meter strides on grass
3 x 400-800-400-400 (recovery is 3 minutes after the first 400, 6 minutes after the 400 and 90 seconds in between the final two 400s – Important that all recovery is moving. Recovery in between sets is 10-12 minutes of walking, jogging, stretching etc.
Targets:
Men : First 400 in sub 70, next 800 in 2:20 – 2:30, final two 400’s in 70-73
Women: First 400 in sub 80, next 800 in 2:45, final two 400’s in 82-83
Strides-Stretching
1 ¼
mile – in & outs (50 sprint, 50 jog, 50 walk, 50 jog)
Shot / Disc circle work.