Track Session: Week 12

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

200m Over -200m Under - 16-20 Rounds. 200m at Faster Than Threshold into 200m at Tempo

Focus on negative-split pacing; improve aerobic durability. Practice controlled aggression and flow between gears. Prioritise precision over pace. 60 seconds rest. 4 minute time cap

• Over

  Faster than Threshold

  • Run200 m · RPE 9

    Thay bằng: RowErg / SkiErg

• Under

  Tempo Pace

  • Run200 m · RPE 7

    Thay bằng: RowErg / SkiErg

Standard Running Cooldown: 1600-3200m