Track workout for the week of March 5 – 11, 2012
Warm-up 5 – 10 minutes at a comfortable walk or run or mixed walk/run followed by dynamic stretches
Run or Run Walk or Walk a steady pace (per lap) based on your 10K pace and training regimen. In other words, if you are training to power walk, get into a steady rhythm that can be the same with each lap. If you are run/walking run the straights and walk one or both curves. Keep it the same for 12 laps! All laps need to be steady. This is the goal. Every time you cross that 400 meter lap mark, your time should be equal to the lap before and controlled enough to sustain for the next laps.
Cool down 1 -2 laps walking or jogging
Don’t know your tempo pace? Check with Coach Stephanie
If you are a novice to the track, don’t worry about the pace. Try to finish 1/2 of each 400m (1 lap) going hard. Then rest until the experienced runners finish 2 laps. Repeat five times. This applies to runners or walkers.
Don’t forget to breathe, use strong legs with soft foot landing, and pump those arms!
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