Weekly schedule

BRNO

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WEDNESDAY

10.4. | TRACK RUN

  • 1-2km warm up
  • dynamic stretching freestyle
  • athletic drills
  • 2x 80-100m stride (warm up for main set)

main set (harder):

  • 1km@HM race pace
  • 1min rest
  • 800m@-5s HM race pace
  • 1min rest
  • 600m@-10s HM race pace
  • 1min rest
  • 400m@-20s HM race pace
  • 1min rest
  • 2x 200m@-30s HM race pace w/ 200m jog

main set (easier):

  • 800m@3/5
  • 90s rest
  • 600m@3/5
  • 90s rest
  • 400m@4/5
  • 90s rest
  • 2x 200m@4/5 w/ 200m@1/5 jog

__

  • cool down 400m-2km


INTENSITY LEVELS EXPLAINED

1=😴

2=😎

3=😐

4=🥵

5=🤯

PRAGUE

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BRATISLAVA

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