Track Session: Week 6

Either Standard AMRAP Warm Up or Standard Running Warm Up

• Standard AMRAP Warm Up5 phút

  5 minutes

  • Butt Kickers20 reps

  • High Knees20 reps

  • Treadmill Lateral Steps40 reps

  • Lateral Lunges10 reps

• Standard Running Warm UpRun1600-3200 mThay bằng: RowErg / SkiErg

800m Repeats

Level 1 - 6-7 Rounds, Level 2 - 8-10 Rounds. First phase: threshold work with controlled discomfort and maintaining form under fatigue. Odd rounds: 45s rest. Even rounds: 90s rest. 4 minute Time Cap per Run

• Odd Rounds45s

  • Run800 m · RPE 8

    Thay bằng: RowErg / SkiErg

  • Nghỉ 45s

• Even Rounds1:30

  • Run800 m · RPE 8

    Thay bằng: RowErg / SkiErg

  • Nghỉ 1:30

4-6 Rounds of 100m Strides @ RPE 9 with 30s Rest

• Run100 m · RPE 9

  Thay bằng: RowErg / SkiErg

• Nghỉ 30s

Standard Running Cooldown: 1600-3200m