Can't Stop, Won't Stop

Another great track workout from NC Lab (Click Link)

Follow all of the NC Lab Crew on Instagram and Twitter!

Jason: @jasonkhalipa
Pat: @patbarbercf
Garret: @garret0329
Molly: @cfmollyv
Coach Chris: @hinshaw363 (Track Coach)
Alex: @arollcf
Miranda: @crossfitmiranda
NorCal CrossFit: @norcalcrossfit

We are privileged that they put these out weekly and have seen great improvement in all aspects of our training by being consistent each week. You don't always need to go into the gym to get a great workout.

Enjoy..

Track Workout

1 x 1000m warm-up

Chad: (6:00 mile PR = 1000m pace target of 4:21 (52/200m)

Mike: (7:00 mile PR = 1000m pace target of 4:55 (59/200m)

3 min rest

8 x 500m (200m/300m) w/ 100m walking rest between rounds

3 min rest

1 x 1000m warm down

Chad: (6:00 mile PR = 1000mpace target of 4:21 (52/200m)

Mike: (7:00 mile PR = 1000mpace target of 4:55 (59/200m)

Workout Pacing

(The 1000s should be paced ~60 seconds slower than your mile PR time.)

Examples:

5:00 mile PR = 1000m pace target of 3:44 (45/200m)
5:30 mile PR = 1000m pace target of 4:02 (49/200m)
6:00 mile PR = 1000mpace target of 4:21 (52/200m)
6:30 mile PR = 1000m pace target of 4:40 (56/200m
7:00 mile PR = 1000mpace target of 4:55 (59/200m)
7:30 mile PR = 1000m pace target of 5:17 (63/200m)
8:00 mile PR = 1000mpace target of 5:36 (67/200m)
8:30 mile PR = 1000m pace target of 5:54 (71/200m)

The core of this workout is the 8 x 500 meter repeats. The 500s will be broken up into a 200 at a moderate pace and then straight into a hard 300. The opening 200m pace will be the same as your 1000m pace. As example, a 6min mile PR would have a pace target of 52 sec for the 200 meters. Your 300m pace target equals your 400m PR time. As example, a 60sec 400m PR would have a pace target of 60sec for each 300 meter interval.

Workout Priority

The 100m of walking rests in the 500s are very short. Don’t waste your rest during those early rounds. Recovery is going to become critical. Your top priority is getting your heart rate down as soon as you finish each interval. Next focus on getting your body recovered. Finally, with 10 meters remaining, get your mind ready for that next 500. It is very important to develop routines when performing intervals. Perform your routines often enough – they became reactionary.