Snow is on the ground meaning it’s a good time to kick off additional Club nights on the Track at Barton Hall (7pm to 8:30pm). We’ll try to keep consistency w/ the incredible momentum Adam has built in format w/ similar group warmup and cooldown time / format. We’ll run 800’s on Monday for VO2 work, 80’s for Max Speed work Wednesday. Here’s the breakdown:
Monday:
Warmup: Jay Johnson’s Lunge Matrix and Leg Swings followed by 10 minutes easy jogging (inside).
Workout: 4-6 x 800m @ VO2, rest equal to 800 time (minimum of 2:20). To find your target pace for the workout you can plug your target mile time into our training period spreadsheet here, on the second tab/worksheet which is 800-1600. Look down to the 4-6 x 800 workout below in purple and to the right for your target time and recovery interval.
Cooldown: 10 minutes of jogging (inside or out) followed by core.
Wednesday:
Warmup: Jay Johnson’s Lunge Matrix and Leg Swings followed by 20 minutes easy jogging (inside or out).
8-12 x 80m @ full effort, 1’30”-3’ rest
Cooldown: 10 minutes of jogging (inside or out) followed by core.