Thursday, July 5, 2012
Friday 7/6/2012 WOD
Friday 7/6/2012 Track Test 1- Interval & Endurance Training
3* 400m (each 400m in 1:10min or less)
3*300m (each
300m in 52 sec or less)
3*200m (each
200m in 33 sec or less)
3*100m (each
100m in 15 or less)
Starting with the set of 400m, sprint 400m within
time limit, then rest for 90 seconds, repeat run, once you have completed the
400m set, rest for 90 seconds and proceed onto 300m…continue until you have
completed all sets from 400m-100m. Remember you have a 90 second rest after
every run.
Total Time Duration: approx 20 mins
Fitness
guide:
If you cannot
complete the 400m section you have a serious problem with your fitness
If you can
complete the 400m section but not the
300m section your level of fitness is below average
If you can
complete the 400m & 300m sections you are in decent shape
If you can
complete the 400m, 300m & 200m sections you are in good shape
If you can
complete the 400m, 300m, 200m & 100m sections you are in great shape!
400s- 1:08, 1:05,1:07
ReplyDelete300s- 48,50,49
200s-25,26,27
100s- 11.5,10.9,11.4
400- 1:07, 1:06, 1:09
ReplyDelete300- 51, 49, 50
200- 30, 31, 29
100- 13, 13, 12