Off to the Lehigh University Track we go..

Lately we have been following the track workouts put out by the great coaches of NorCal Crossfit from the NC Lab.

This excerpt was taken directly from their website. For more information please visit them at www.nccflab.com

The primary focus of our track workouts is the development of an efficient aerobic energy system.  Endurance training involves manipulation of intensity, duration, and recovery.  The majority of our intervals are at sub-threshold intensities.   These controlled intensities create programming balance while targeting improved performances at longer durations.   As a byproduct, we are producing smaller volumes of lactate at higher intensities and, more importantly, we are removing higher volumes of accumulated lactate and other metabolites from the bloodstream.  This ultimately translates into our CrossFit performances.

PB Gastin. Energy system interaction and relative contribution during maximal exercise.

Sports Medicine. 2001.

  

Track Workout: (6000 meters total)

3 rounds of: 1000m, 400m, 300m, 200m, 100m

1000m (sub-threshold) *comfortable pace you can stay at the entire 1000m*

15 seconds rest

400m easy jog 

300m Sprint  (80-85%)

Rest 60 Seconds

200m Sprint  (85-90%)

Rest 60 Seconds

100m (90-95%)

Rest 60 Seconds