Track Workouts thru 9-16 2 Weeks Worth

Coach Stephanie’s track workouts for the weeks of September 6-19, 2010

Bring a digital watch to time yourself. This really helps you stay on target even if you’re not trying for a specific time goal.


Week of September 6 – 12, 2010


Marathoners and Intermediate to Advanced Runners
Warm-up 10 – 20 minutes
Bring a watch to time yourselves.
1000m, 2000m, 1000m, 1000m, all with 400m recovery lap in-between
Note: you will be running/jogging during the recovery phase as well as the hard phase.
Cool-down 10 minutes
Stretch


Novice to Intermediate Run, Walk, Run/Walk
Warm-up 10 – 20 minutes
800m (2 min RI), 1200m (3 min RI), 800m (2 min RI), 800m (2 min RI)
Cool-down 1 – 2 laps easy
Stretch


Week of September 13 – 19, 2010

Intermediate to Advanced
Warm-up 10 – 20 minutes
3X1600 with 400m RI (active recovery)
Cool-down 1 – 2 laps easy
Stretch


Novice to Intermediate Run, Walk, Run/Walk
Warm-up 10 – 20 minutes
4X800 with 2 minutes RI
Cool-down 1 – 2 laps easy
Stretch


Veg out Track Workout for Any Week
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch


The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

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Personal Training Site for Coach Stephanie at Health and Fitness Professional’s Network follow this link




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