Track Workout With KC

Summary: 3.5 miles running plus strength & ab work (1 hr)

Ah. Another fabulously sunny day in California. KC was working at home most of the day and took a late lunch break with me to do the track workout of the week. Here's what we did:

Week 5 Track Workout: SPORT SPECIFIC STRENGTH CIRCUIT TRAINING:

All groups will complete each station once. All groups can repeat two stations for a max of 5 total stations completed. (we didn't repeat any stations)

WARM UP: 10-15 min easy run or run/walk and stretch (we did four laps)

SWIM STATION
1) 15 – 25 Push Ups
2) 15 – 25 Cobras
3) 15 – 30 Windshield Wipers
4) Run
Sprint - Run 1 lap at 4-5 RPE on corners, slightly faster on straights
Olympic - Run 1 lap at 4-5 RPE on corners, slightly faster on straights (we did 2 laps)
Half Ironman - Run 2 laps at 4-5 RPE on corners, slightly faster on straights

BIKE STATION
1) 15 - 30 Superman Back Extensions (I always substitute a different ab exercise for this one as mentioned earlier)
2) 15 - 30 Bicycle Crunches
3) 10 - 30 Squats
4) Run
Sprint - Run 1 lap at 4-5 RPE on corners, slightly faster on straights
Olympic - Run 2 laps at 4-5 RPE on corners, slightly faster on straights (we did 2 laps)
Half Ironman - 3 lap at 4-5 RPE on corners, slightly faster on straights

RUN STATION
1) 20 – 30 Lunges
2) Front/Back/Left/Right Bridges (hold for 30-60sec each)
3) 2 x 50yds High Knees, 2 x 50yds Butt Kicks
4) 2 x 50 yds of Heel Walk, 2 x 50 yds Toe Walk
5) 4 -8 x 50yd Strides
6) Run
Sprint - Run 1 lap at 4-5 RPE on corners, slightly faster on straights
Olympic - Run 2 laps at 4-5 RPE on corners, slightly faster on straights (we did 2 laps)
Half Ironman - 3 lap at 4-5 RPE on corners, slightly faster on straights

COOL DOWN: 10min easy run or run/walk and stretch (we did 4 laps)