Track Workout: Week 4

Jog, active warm-up, stretch

1 set of 2x300, rest 1:20 between 300s

3 sets of 2x400, rest 1:20 between 400s, rest 3 minutes between sets

1 set of 2x200, rest 1:00 between 200s

Cool down, stretch

Leg Strength and Endurance: Week 8

5 circuits w/ 30 sec between exercises, no time between circuits

Stadiums

For anyone interested, I'm going to start posting stadium workouts for the next 12 weeks or so. The ideal situation is to do these in a stadium or on a staircase with ~50 steps, but you can adjust as needed. You're either going to jog or sprint up, where jogging is the default. You can either walk or jog slowly down. "Small" means small stadium steps or one stair at a time if you're using regular stairs, and "big" is large stadium steps or two regular stairs at a time. If you want to join the New Haven group for these, let me know.

Weeks 1 & 2

44 total stadiums

6 big, 2 small

8 big (alt sprint 2 and jog 2 for the 8), 2 small

4 big (jog 2, sprint 2), 4 small

4 big (jog 2, sprint 2), 4 small (jog 2, sprint 2)

4 big, 2 small, 2 big, 2 small (sprint)

1 x 20 each calf raises

April 24

Wanted to get the blood flowing and feel out how my knees are doing.  150 forehands at the pole...probably hit two dozen.

April 23

Taking a few days off in hopes that some knee soreness clears up. Low impact time on the bike and stretching.

April 19

Pulled some neck muscle coughing....and continued to drag ass around.  Not inspiring.

Track Workout: Week 3

Jog, active warm-up, stretch

2 sets of 3x400, rest 1:30 between 400s, rest 4 minutes between sets.

2 sets of 2x300, rest 1:30 between 300s, rest 3 minutes between sets.

1 set of 2x400, rest 1:30 between 400s

Cool down, stretch