July 11th, 2012
by Jodi · Filed Under: Training
Yesterday was about the basics. Today is about faking like you know what you’re doing on the track. Ready?
BREAKING IT DOWN
We are currently on a state of the art track. Well not physically, but I want you to envision it because it’s important for today’s post. The track is made of that red, foamy rubber stuff that feels great on the feet; the middle of the track is covered in turf instead of grass and has the little black rubber beads in it, too; there are bleachers that are in good shape and are made specifically for running them because they are high, with evenly spaced stairs; and there is a bathroom within 5 min of walking to it (ESSENTIAL for a woman).
I am going to take yesterday’s basic workout and add a ton of fillers to it. Depending on what I add, it will lean either more to the conditioning side (lots of plyos and rest) or more to the cardio side (not much rest but much less intensity). I will color code this because the anal engineer in me says that that makes the most sense. You don’t want to know what the lazy woman in me said. I told her to shut up for your benefit.
Red = added to yesterday’s workout
DYNAMIC WARM UP
- Performed in a straight line, over 15 feet or so. Backslash BP means to return to start with a back pedal.
- 8 “runs”—each way is 1 run—get faster with each run so that the last one is just short of a sprint
- High knees/BP
- Every 3rd high knee/BP
- Butt kickers/BP
- Every 3rd butt kicker/BP
- Skip/BP/10 mtn climbers (from the down position, pop up into skip for height)
- Skip for height/BP/10 mtn climbers (from the down position, pop up into skip for distance)
- Skip for distance/BP/10 mtn climbers (from the down position, pop up into skips with a twist)
- Skips with a twist
- 5 push ups/Shuffle/5 push ups/shuffle (“pop up” from the push up like a burpee; do not get up slowly and shuffle)
- 3 groiners for stretch/Carioka/3 groiners for stretch/Carioka
- 5 gateswings/side run/5 gateswings/side run
- Fast walking lunge
- Lunge and rotate
- Prisoner walks
- Round house shuffle
- Monster walks
The purpose of this warm up is two-fold: warm you up dynamically in a way that mimics the movements you are about to do and get you used to flowing from one move to the next. For example, when you back pedal back it is very natural to go right down to the ground at the end of it. This puts you in the position to do a mountain climber. From the down position of a mtn climber, you are almost in the “start block position” and you go right into a skip. This forces you to learn how to go from floor to fast, but we’re not doing in it into a run because we’re not Flo Jo so back it down.
WARM UP SPRINT—this doesn’t change
- Start at the beginning of the straight away
- Run at a fast, but easy, pace half of the distance of the straight away.
- Walk back to start.
- Do this 3 to 5 times depending on how long it takes you to loosen up and feel comfortable.
SPRINTS AND SUCH
Start in start block position, run faster speed than the first set of sprints for the entire length of the 100m strip. Walk back. Repeat 2 more times.
HERE ARE THE FILLERS
Rest a full 3 min. from the sprints. Really do this or you’ll be junk by the end of the second set of sprints. Respect rest periods.
Head to the bleachers. Run up/down the bleachers 2 times. At the bottom do 10 squat jumps, 10 squat thrusts and 10 prone jacks. Repeat 1 time. Rest 3 full min.
Begin another set of sprints again only this time, empty everything you have into the pavement. You will only feel fast for the first one. You will get progressively slower after that. Rest fully now. However long it takes to come down to normal breathing, take it. You’ll notice this will get better every week. Head to the turf. This should be a football field marked off in 5 yards. Find a vacant “10 yard space” for you to perform a 5/5/10/10. You are going to perform an exercise for 5 yards Right, 5 yards L, 10 yards R, 10 yards left.
- Shuffle/shuffle/skip for height/skip for distance
- Bear crawl/bear crawl/carioca/carioca
Rest 1 min. Do this in sets of 4, do no more than 3 sets as a filler and use anything you want such as leap frogs, side runs and so on. Get creative. Rest fully again. However long it takes.
Last set of 3. Feel this one out. If you feel good, do them full speed. If you’re new to this, just “run fast” but don’t empty your tank into the track or you could get hurt. Rest fully. Head to bleachers. This is a combo filler. Run up the bleachers 1 time. Come down, run to the turf. Peform the following crank 1 time:
- 20 rapid fire squats
- 10 jump squats
- 10 squat thrusts
- 10 burpees
No rest AT ALL b/w exercises.
And then run 4—5/5/10/10’s. Rest 2 min and repeat the entire sequence again. If your bleachers are short, double the amount. Time for cool down.
Rest a full 3 min. from the sprints. Really do this or you’ll be junk by the end of the warm up. Respect rest periods.
Run a 400. Not all out as a sprint, but at a good pace. Rest 3 full min and repeat one more time. Rest 3 min.
Begin another set of sprints again only this time, empty everything you have into the pavement. You will only feel fast for the first one. You will get progressively slower after that. Rest fully now. However long it takes to come down to normal breathing, take it. You’ll notice this will get better every week. Run the bleachers 2 times, come down and run across the track (meaning across the turf) to the other side and back at 70% of max. Repeat this for time (5 min), not reps. Rest 3 min.
Last set of 3. Feel this one out. If you feel good, do them full speed. If you’re new to this, just “run fast” but don’t empty your tank into the track or you could get hurt. Rest 3 min. Run the curve of the track, if they have bleachers on each side you’re going to loop the track by doing the bleachers on the straightaway, a good run on the curves. Do this for 10 min. People will think you’re nuts—tell them you lost your wallet while running.
Same cool down as yesterday for both conditioning and cardio sections. We’ll change that next time.
Do you have all that? I know it’s a lot. I’ll elaborate more when we head to the park tomorrow. Stay tuned!