PPTX - Team Kool Aid

Report
MIDSEASON
TRACK
IF IT TAKES YOU MORE THAN A 200-METER
JOG TO RECOVER, YOU RAN THE
INTERVAL TOO FAST!
WEEK 1
1 Mile Warm Up
• Knee Highs, Butt Kickers
2 x 1200m (3 Laps) - Race Pace
• 200m Recovery Jog in between
2 x 800m (2 Laps) – Faster than Race Pace
• 200m Recovery Jog in between
1 Mile Cool Down Up
• High Turn over, quick steps
4Km(or 2.5 miles) Track + 2 Miles of C/D
WEEK 2
1 Mile Warm Up
• Knee Highs, Butt Kickers
3 x 1200m (3 Laps) - Race Pace
• 200m Recovery Jog in between
2 x 800m (2 Laps) – Faster than Race Pace
• 200m Recovery Jog in between
1 Mile Cool Down Up
• High Turn over, quick steps
5200m (or 3.2 miles) Track + 2 Miles of C/D
WEEK 3
1 Mile Warm Up
• Knee Highs, Butt Kickers
2 x 1600m (4 Laps) - Race Pace
• 200m Recovery Jog in between
3 x 800m (2 Laps) – Faster than Race Pace
• 200m Recovery Jog in between
1 Mile Cool Down Up
• High Turn over, quick steps
5600m (or 3.5 miles) Track + 2 Miles of C/D
WEEK 4
1 Mile Warm Up
• Knee Highs, Butt Kickers
2 x 800m (2 Laps) - Race Pace
• 200m Recovery Jog in between
2 x 400m (1 Laps) – Faster than Race Pace
• 200m Recovery Jog in between
1 Mile Cool Down Up
• High Turn over, quick steps
2400m (or 1.5 miles) Track + 2 Miles of C/D

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