Body Weight Fat Burn at the Track

Hi Everyone,

I did today's workout right after cross country practice. Before doing this workout I ran 3 miles, and did 5 interval sprints. For my first three sprints I ran the length of the football field (100 yards) and then jogged back. For my last two sprints I ran the straight parts of the track, and jogged the curves. 

I was feeling really motivated today so I also did the 12 Minute Ab Fat Burn Workout. I wanted to get in some extra core work. 

I hope you guys enjoy today's workout. I will see you tomorrow with a new one. :)

Melissa

Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps

Repeat 1-3X. 

*Run, Jump Rope, or Choose a Cardio workout here. 

1. Frogger
2. Round Kick (right)
3. Round Kick (left)
4. Ab Lift
5. Butt Lift
6. Table Kick (right)
7. Table Kick (left)
8. Knee Drop Plank
9. Hip Press
10. Jump Squat
11. Rotating Plank Drop

At the Track: Full Body Cross Training Workout + Sprints

Hi Everyone,

Today's workout incorporates body weight exercises, and some strides at the track. You can always substitute jump rope or high knees intervals, or do one of my cardio workouts if you are looking to switch up your training program. 

I still felt tired from last weeks workouts. Today I have focused on re-hydrating, and tonight I am going to make sure I get enough sleep to allow my body to fully recover so I am back to full steam tomorrow. :)

I hope you guys enjoy the workout. Have a great night!

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-5X

*Sprint the Straight Aways, Jog the Curves: 2-5 laps total. 

1. Burpees
2. Walking Lunge
3. Side Plank Jack (right)
4. Side Plank Jack (left)
5. Warrior 3 Squat
6. Plank Jack
7. Tricep Dip
8. Right Step Up
9. Left Step Up

Cardio. 

Track Workout for Speed and Endurance: Goal Race Pace Memorization

Do you want to improve your Speed and Endurance? This workout will help you do both! 

Here's the breakdown:

Warm-Up: 2.5 Miles at an Easy Pace

400 Meter Repeats (X2)
800 Meter Repeats (X4)

*All Repeats should be done at desired Race Pace.
*The first time trying this workout keep rest between each repeat equal to time running. As you progress you can shorten the time of rest to increase intensity. 

Cool-Down: 2.5 Miles at an Easy Pace

Total Miles: 7.5 
Miles at Race Pace: 2.5

If you are running at a standard sized track 1 Lap=400 Meters. 

The goal of this workout is to train your body to work at race pace. You want to memorize what that pace feels like while also building the endurance to handle your desired race distance. Try to complete this workout without music or distraction. Focus on the movements of your body, your breathing, and running form (I call this Flow State). Learn to lock into the pace that you are training to achieve at your next race. 

Learning how to pace yourself is one of the most important aspects of racing. This workout isn't about pushing as hard as you can for each repeat, it's about pushing yourself while maintaining a specific pace. 

I will be sharing some harder VO2 Max workouts soon to help improve speed and endurance.  

My breakdown for this workout is below: 
Remember to always adjust for your own pace/goals. 

Goal Pace: 7 Minute-Mile Average
400: 1:45 (minutes:seconds)
800: 3:30

Warm-up: 2.65 Miles (easy pace-road running)

1. 400: 1:37 (6:27 pace)
-equal rest (1:37)
2. 400: 1:36 (6:26 pace)
-equal rest
3. 800: 3:25 (6:43 pace)
-2:30 rest
4. 800: 3:26 (6:43 pace)
-2:30 rest
5. 800: 3:29 (7:00 pace)
-2:30 rest
6. 800: 3:29 (7:00 pace)

Cool-down: 2.48 Miles (easy pace-road running)
Total distance: 7.63 Miles

I was slightly ahead of my goal pace until the last two 800 repeats, which I was able to hit at goal. I am excited to repeat and progress this workout in the future. 

Have fun with this one, and pay attention to what your body is telling you! You can adjust your goals as your training progresses. 

Melissa and Jesse