Hi All and Greetings from AZ!!!
So for tonight – I checked with the city – and if the track/field is not rented like it has been with football then the lights will go out at around 6 or 6:30pm – as they did last week. So for this week I would suggest bringing your headlamp and run up at the track and next week we will meet at Polson Park for some 400′s and 757′s.
So for tonights workout meet at 5:30pm for warm-up then the following based off of your fast 400 last week will look like this…..
Warm-up 6 loops on the track – easy – a few dynamic stretches and your strides then……drum roll please…….
8×400′s – first 4 3-4 sec faster than the last one you did last week – then the last 4 – strong push the edge work towards the time of last weeks -and see where it goes – with approx 60-90sec rest – prefer closer to 60 than 90 -
ie: you come in at 1:55 – send off is 3:00mins
you come in at 1:40 send off 2:45
come in at 2:07 send off 3:15
And of course finish with a good cooldown of at least 15mins then home to stretch the big 4 and enjoy dinner!
Ok – see you next week,