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And if you are already a runner, they'll help you improve your speed and endurance on longer runs and maybe even hit a PR this fall marathon season. Basic Warmup: Walk, then skip lightly or run for five to 10 minutes.Arrange these five routines throughout a seven- or 10-day training regimen so you can sufficiently recover and ward off injury. Then, complete a few dynamic mobility drills: Heel walks, knee hugs, quad tugs, lunges, butt kicks, etc.Take 3 minutes to walk and perform mobility drills between each. Distance: 90-meters (to work speed), 120-meters, or 150-meters (to work endurance) divided into three equal distances marked with cones.Reps: 3 to 5 Pace: Your run is divided in to three. But, if you're a cardio naysayer, then we dare you to try these track workouts and see if you still feel the same way.Designed by Bobby Mc Gee, a 30-year endurance coach with expertise in middle distance, cross country, road, marathon, and triathlon coaching, these workouts will contribute to your overall fitness and athleticism.(If your 200-meter max effort is 35 seconds, then the slowest you should drop to is 37 seconds.) Recovery: Full recovery between reps (3-4.5 minutes). *MAv (Maximum Aerobic Velocity) Shuttles Set up cones to mark 20 meters on either end of a 100-meter stretch on the track to use as your recovery zone.100 meters Recovery: 50 meters in double the time it took you to run 100 meters (If you run 100 meters in 20 seconds, recover with 50 meters in 20 seconds) Reps: 3 sets of 5 minute intervals [Keep repeating 100-meter sprints followed by 50-meter recoveries for five full minutes.] Pace: Your mile pace *VO2 Max Workout Distance: 300-, 400-, or 500-meters (Choose the distance that takes you no longer than 75 seconds to complete).
You work hard all week, so it's time to have some fun!If you have any questions, call Janice at 770-815-4997.