Thursday 26/09/2014

Fitness

Run Progressions

1. Cash in:

• 1 mile run @ 70-75% max HR
  Target heart rate (HR) zone must be maintained throughout.
  Time Estimate: 10-12 minutes

-- Rest 2 minutes --

2. Interval Training:

• 4 sets:

  • 200m run @ max sustainable pace

  • Rest 30 seconds between sets
    Time Estimate: 6-8 minutes (including rest)

-- Rest 2-4 minutes --

3. Interval Training (Repeat):

• 4 sets:

  • 200m run @ max sustainable pace

  • Rest 30 seconds between sets
    Time Estimate: 6-8 minutes (including rest)

-- Rest 2 minutes --

4. Cash out:

• 1 mile run @ 70-75% max HR
  Follow the same guidelines as the warm-up
  Time Estimate: 6-10 minutes

Competition