Sunday, November 27, 2016

Run Day

Hey all, hope you enjoyed Fridays workout and the break yesterday, today however we are going to be jumping back into it and getting a good strong workout going. So I was feeling like crap all morning with a cold but after a motivational push a made myself go out and get some stuff done. For todays workout I was unfortunately by myself but this is a great one to do with a partner so you have someone to push you farther. 
  • I started with a 1/2 mile jog
  • Then into my general stretching for legs
  • Then I did some sprint mechanics
So once your warm and loose thats good, this is where the workout starts... 
  • 3  200m runs at 28-29s
  • 3  150m runs at 20-21s
  • 2  50m runs at 5.5-6s

Now just remember, these times are for a 22 year old male in training for pole vault so adjust your goals accordingly, times will vary based on strength, conditioning, experience and gender but try to push yourselves to hit the same mark every rep. Remember to stretch before and after to prevent injury. Join me tomorrow for Vault day!!!
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2 comments:

  1. UnknownNovember 28, 2016 at 10:09 AM

    This is great that you got out there and did your workout by yourself, now that is motivation! This workout sounds very similar to the workouts that we use to do in track when I ran. I like that it uses the first 1/2 mile jog as a warm up. This allows the athlete to loosen up with getting some cardio in as well.

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  2. UnknownNovember 28, 2016 at 8:02 PM

    Great job laying out the warm up as well as the workout itself. A lot of people would forget to do that. I also liked how you mentioned that those times are not set in stone. It is okay if you have to go a little bit slower based upon your skill level and gender. Reminding everyone to stretch before and after the workout was great as well.

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