Track Workout! Wednesday, November 14, 2012

[Holly Shisler]

Track Workout!
Wednesday, November 14, 2012
Kezar Stadium Track HERE
7:00 PM  (Warm Up starts at 7:05 sharp!)

Goal:  Same Pace, Beginning to End.  It’s hard to maintain a consistent pace throughout a race or workout - so let’s practice maintaining your pace from start to finish!  Make sure that the pace you run in the first sets are the same as the last sets.  No speedsters in this one (as fun as that is!). 

We're re-attempting this workout, as last time, the track was closed! :)

Warm Up  
   1600 m slow jog  (then straight into accelerations...)
   800 m accelerations  (striding the straight / jogging the corner)

Introductions, Announcements & Workout Overview

Workout: Ladder Interval
> 7:30 / mile pace:
    800 m ON  (10K pace)
    200 m OFF  (jog)

   1200 m ON  (10K pace)
    200 m OFF  (jog)

    1600 m ON  (10K pace)
    400 m OFF  (jog)

    800 m ON   (10K pace)
    200 m OFF  (jog)    

    400 m ON  (10K pace)

< 7:30 / mile pace:
    600 m ON  (10K pace)
    200 m OFF  (jog)     

    800 m ON  (10K pace)
    200 m OFF  (jog)

   1200 m ON  (10K pace)
    200 m OFF  (jog)

    1600 m ON  (10K pace)
    400 m OFF  (jog)

    800 m ON   (10K pace)
    200 m OFF  (jog)    

    600 m ON  (10K pace)
    200 m OFF  (jog)    

    400 m ON  (10K pace)

Cool Down  (2 laps on upper track)

Then the really good stuff - Dinner!  See you on Wednesday!
~Coach Holly Shisler