Hello all! A wide variety of workouts are available. See below - we are laid back and very welcoming. Come try out a track workout and you’ll definitely get faster!
The WOW:
Fartlek workout: The goal of this workout is continuous running while switching between surges of speed and periods of recovery at a jogging pace. You shouldn’t be going 100% on your speed surges and you shouldn’t be walking your recovery. Look for consistency.
Surge speed for this workout should be slightly faster than your 5k pace.
Intermediate:
8 x (1 minute surge + 1 minute recovery jog)
Advanced:
12 x (1 minute surge + 1 minute recovery jog)
The Cool-down:
1200 meter jog followed by drills and stretching.
The Warm-up:
1200 meter jog followed by stretching.
The WOW:
Intermediate:
2 x 2000 m + 200 recovery jog in between each
Advance:
3 x 2000 m + 200 recovery jog in between each
The Cool-down:
1200 meter jog followed by shin mobility and stretching
The Warm-up:
1200 meter jog followed by stretching.
The WOW:
Ladder:
100 m, 200 m, 400 m, 600 m, 800 m with 50 m rest between each
200 rest between up ladder and down then
800 m, 600 m, 400 m, 200 m, 100 m
Do 2 sets of this
The Cool-down:
1200 meter jog followed by shin mobility and stretching
The Warm-up:
1200 meter jog followed by drills and stretching.
The WOW:
Intermediate:
5 800 m with 100 m RI
Advanced:
8 800 m with 100 RI
The Cool-down:
1200 meter jog followed by drills and stretching.
The Warm-up:
1200 meter jog followed by drills and stretching.
The WOW:
Intermediate:
6 600 m with 100 m RI
Advanced:
10 600 m with 100 RI
The Cool-down:
1200 meter jog followed by drills and stretching.
The Warm-up:
1200 meter jog followed by stretching.
The WOW:
Intermediate:
8 x 400m + 100m RI
Advanced:
12 x 400m + 100m RI
The Cool-down:
1200 meter jog followed by shin mobility and stretching.
