December 8, 2016 – Masters Program

A.
Warm Up:
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk

Followed by…

Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)

B.
Running Mechanics Drills
Two sets of:
Charlie’s Angels Drills
Carioca Drill
Pulling with Forward Movement

Followed by…
100 Meter Sprint @ 60% effort
Rest 30 seconds
200 Meter Sprint @ 70% effort
Rest 30 seconds
100 Meter Sprint @ 80% effort

C.
Three sets of:
300 meter run
Rest 60 seconds
600 meter run
Rest 2 minutes

Post your 300/600-Meter times to comments. These are supposed to be fast.

Pace Zones:
< 5:30 minute mile pace – 1:20 per lap
< 6-minute mile pace – 1:30 per lap
< 7-minute mile pace – 1:45 per lap
< 8-minute mile pace – 2:00 per lap
< 9-minute mile pace – 2:15 per lap
< 10-minute mile pace – 2:30 per lap

D.
Cool Down:
400 Meter jog
10 Minutes of Static Stretching (Adductors, IT Band, Hamstrings, Hips)