Workout for August 8th
Hey Ladies sorry I didn't get this up yesterday.
Today we're going to do another track workout.
400 m warm up lap
400 m
200 m recovery
800 m
400 m recovery
800 m
400 m recovery
400 m
200 m recovery
400 m cool off
Run these all at race pace and track your times. Try and stack the two 400m (not the warm up & cool off). Work on your form. Long strides Ladies. Remember to keep your arms moving in a back and forth motion not across your body. This will help lengthen your stride and make it easier to breathe.
Hope you are doing well. Keep up the good work.
posted by JoanLindsay at 6:18 AM
6 Comments:
Who wants to meet at the track at the end of 3rd after work? I brought my running stuff to the office today.
8:27 AM
I'll meet you there.
9:10 AM
What time? I'm thinking 5:30...
9:23 AM
that's good for me.
12:12 PM
see you there.
1:13 PM
If you know your mile split times divide your average mile in half for 800 or quarter for 400. i.e. 10 minute mile an 800 would be about 5:00 a 400 would be 2:30. Run with a watch for the set amount of time and then recover for about half the distance you covered. Does that make sense?
Based on the 10 minute mile...
start with a slow 2-3 minute warm-up, run at race pace or faster for 2.5 minutes,
recover (walk or slow jog) for about 1-2 minutes,
race pace or faster for 5 minutes, recover for 2-3 minutes,
race pace or faster for 5 minutes, recover for 2-3 minutes,
race pace or faster 2.5 minutes,
1-2 minute recover,
2-3 minute cool down.
It sounds confusing as I type it but it's the easiest way to do splits if you're not on a track. G
Good Luck. Good to hear from you! Have a great run
3:28 PM
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