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RUNNING
CLUB
Saturday Track
Workout Plans
Designed and
Conceived by Frank Krebs
fdkrebs@jps.net
Please note
that Tuesday and Saturday workouts are at American River College.
A. 4 sets
3 to a set: 200m stride outs with 100m
recovery, 200m stride outs, 100m recovery, 200m stride outs. Jog a full
lap recovery between sets.
B. 2 sets:
3 X 200m with a 200 recovery and then
1X 800m with a 400 recovery. 800's at 90% effort.
C. 10 repetitions:
150 meters, 250m recovery = 10 laps.
These are best run at 50m before the
100m start through the 100m finish on the track.
I call these "50m Accelerations" with
the last 50m at 95%.
D.
3 X 400m at mile date pace (what you
can run a mile in today), 2 min passive rest.
3 X 200m at 800m pace, jog a 400m
recovery.
1 X 600m at max pace (92 - 95%) This
drill is called "out kicking the kickers".
E. 15 repetitions
100m, with a 200m recovery (The
starting line changes on the track because you will end at different
places.)
Run these at cut down pace. Drop
each one a fraction of a second from the beginning to the end.
CAUTION:
You need to be thoroughly warmed up
before you start this workout because it is a leg buster.
Better to start slow and finish fast
than not to finish at all.
F. This is a sharpening workout that will
not (if done 3 days before a major competition race) deter your
performance.
4 X 400m at mile pace, with a 2
minute passive rest recovery.
Wait 4 minutes.
6 X 100m with 300m recovery
(This is the ultimate kickers
workout).
Do a thorough warm down to get rid of leg
soreness - lactic acid (Krebs cycle).
"The 800m record, the records in the 1,000
the 1,500, the 5,000, the relays - no one remembers them. The mile,
they remember. Only the mile."
John Walker
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