MID SEASON TRACK

IF IT TAKES YOU MORE THAN A 200-METER JOG TO RECOVER, YOU RAN THE INTERVAL TOO FAST!

WEEK 1

1 Mile Warm Up

• Knee Highs, Butt Kickers

2 x 1200m (3 Laps) - Race Pace

• 200m Recovery Jog in between

2 x 800m (2 Laps) – Faster than Race Pace

• 200m Recovery Jog in between

1 Mile Cool Down Up

• High Turn over, quick steps

4Km(or 2.5 miles) Track + 2 Miles of C/D

WEEK 2

1 Mile Warm Up

• Knee Highs, Butt Kickers

3 x 1200m (3 Laps) - Race Pace

• 200m Recovery Jog in between

2 x 800m (2 Laps) – Faster than Race Pace

• 200m Recovery Jog in between

1 Mile Cool Down Up

• High Turn over, quick steps

5200m (or 3.2 miles) Track + 2 Miles of C/D

WEEK 3

1 Mile Warm Up

• Knee Highs, Butt Kickers

2 x 1600m (4 Laps) - Race Pace

• 200m Recovery Jog in between

3 x 800m (2 Laps) – Faster than Race Pace

• 200m Recovery Jog in between

1 Mile Cool Down Up

• High Turn over, quick steps

5600m (or 3.5 miles) Track + 2 Miles of C/D

WEEK 4

1 Mile Warm Up

• Knee Highs, Butt Kickers

2 x 800m (2 Laps) - Race Pace

• 200m Recovery Jog in between

2 x 400m (1 Laps) – Faster than Race Pace

• 200m Recovery Jog in between

1 Mile Cool Down Up

• High Turn over, quick steps

2400m (or 1.5 miles) Track + 2 Miles of C/D