I know that it is Wednesday. But for the sake of continuity I’m still going to call this Track Tuesday, I believe that we can all be flexible with this. This workout utilizes the ever challenging 400 m. distance to push the envelope a bit.
Do a Dynamic Warm-up:
-Walking and pulling each knee into your chest for 20 ft. (gluteal stretch)
-Walking while kicking each leg up at waist height 20 ft (hamstring stretch)
-High skipping 20ft. (entire lower leg and abdominal warm up)
-Bottom kick jog
-Grapevine 20ft. in each direction (also referred to as carioca drills, for hip stretch and foot work)
-Strides: run approximately 50 m building speed up gently from 0-70%, do this 4-5 times
Run 10-14 400m. at 5k race pace. Do a recovery jog of 200m. between each set.
Make your day great!