Hey Balanced Runners!
Sorry I have not posted for a long time. As you know, we have been following the Fall/Winter plans (short course and long course) this session. This post is for today’s track workout. The plan is:
Warm-up: ROM Routine
Workout: 4 laps easy
8 x [200 hard / 200 easy]
2 laps easy
Mobility: Stretch Routine
Everyone is encouraged to use the following chart to determine how fast you should run the “200 hard.” Take your most recent 5k time, find the closest 5k Finish and the chart and use the split range to the right. For example, if you’re last 5k was 26:55, use the chart’s 25:00 spit range of 45 sec to 50 sec. (I will have a copy of the chart at the track).
| 5k Finish | 200m Split | ||
| 20:00 | 00:37 | to | 00:41 |
| 25:00 | 00:45 | to | 00:50 |
| 30:00 | 00:53 | to | 00:58 |
| 35:00 | 01:00 | to | 01:06 |
| 40:00 | 01:09 | to | 01:14 |
| 45:00 | 01:17 | to | 01:23 |
| 50:00 | 01:25 | to | 01:30 |
Happy Trails!
Dale