Workouts for missed track practice

Warmup:

1.) easy run for 6 minutes

2.) dynamic stretches: each for 25 m – leg lifts x2, butt kicks x2, knee hugs x2, double leg hops x2

3.) 50m sprints x3

Main workout:

100m medium then 30 sec standing rest

200m hard then 45 seconds standing rest

300m hard then 1 min standing rest

400m hard then 1 min 15 sec standing rest

400m medium then 1 min standing rest

300m hard then 1 min standing rest

200m hard then 45 sec standing rest

100m hard then  2 min standing rest

Cooldown:

5 minutes EASY run

 

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