Hit The Track - 2 Workouts

Although I'm a distance runner, I'm in love with the track. There is something about the 6am runs at the track in dead silence and where the the sound of your own breathing commands your focus. I was going through some old workouts of mine that I used to do at the Toronto Track and Field Centre. I practically lived there during my last year of University and grew very fond of the miles I'd spend working on my speed and drills.

I thought to share two workouts I enjoy. All are fairly long and challenging and although they are based on accessibility to a track, they can be preformed on a treadmill or on measured intervals outside.

Enjoy!

Yours in health,

Jenna

Run Program 1 - (With exercises)

Warm-up Cardio:

7 laps (1 mile) @ 60%

Warm up exercise: Repeat twice for 20 metres there and back:

Exaggerated skipping

Basketball slides

Butt kicks

Knee Highs

Lateral Bounding

Run w/ workout intervals:

200 metre runs @ 90%

Side jumps x 25 each side

1 lap @ 70%

One leg hops x 20 each side

200 metre runs @ 90%

Skip ups on bench (one foot at a time) x 25 each leg

1 lap @ 70%

Bench bounds (two foot) x 25

200 metres run @ 90%

Squat-walk shuffle for 20 met res x 4

1 lap @ 70%

Walking lunge x 25 each leg

200m @ 90%

Side plank w/ leg arm in the air x 30 seconds each side

1 lap @ 70%

V-sit for 20 seconds x 2

Cool down:

7 laps (1 mile) - slow

Run Program (Long)

Warm Up:

3 mile warm up run (21 laps)

10 metre drills: High Knees, bum kicks, straight leg, horse kick, toe touch, double knee up, hip opener.

Workout (4 miles or so):

3 slow laps

Sprints 60m x 10

3 slow laps

Core + 3

3 slow laps

400m x 2

Core + 3

3 slow laps

7 hard laps

3 moderate laps

2 slow laps