Track Workout, Courtesy NC Lab:
2x60m
2x80m
1x100m
1x150m
1x200m.
Partner Band Sprints: 4 x 15m
Run Workout Details: This is a speed endurance workout. These are controlled sprints between 95-98% max efforts. Build your intensity. The 60s should be at 90-92%, the 80s should be at 92-95%, etc. Stay in control. Maintain your form. Recovery should be 2-3min between efforts.
This was a good workout for me this week...at least it felt ok, not sure how good my times are.
ReplyDelete2 x 60: 1) 11.2 2) 10.3
2 x 80: 1) 14.8 2) 13.4
1 x 100: 21.4
1 x 150: 28.9
1 x 200: 50.2
**Didn't have a partner, so was unable to do the band sprints, but they look good, so I am going to try and do them another day!
Also did: 10 RFT
200m run
10 Wall Balls 14#
10 Box Jumps 20#
25:14
I really wanted around 23 mins, but was pretty tired from the track workout.