Track Interval 1

On a standard 4 lap to a mile track:

1 mile warm up run

20/10 12 rounds (20 seconds work, 10 seconds rest)

1) Side to side jumps w/ push up (in the plank position jump your legs to the right, then the left, then to center, do a push up)
2) Push-up & Plank Oblique Toe Touch (in the plank position do a push up, reach left leg out to right side and touch toe with right arm, come to center, push up, repeat with other side)

1 mile
1 lap easy jog
1 lap 70% run
x2

20/10 12 rounds
1) Push-Up Side Plank & Reach Through (do a push up, rotate to side plank, take top arm and reach under and behind your body, bring it back up pointing to the sky, come down to regular plank, do a push up and repeat on the other side)
2) Prisoner get up (lay on your back, do a sit up and stand up with out your arms, hinge and the knees to sit down again and lay back to the ground)

1 mile
1 lap – sprint the straights and jog turns
1 lap – medium jog
x2

20/10 12 rounds
1) Jump with Knee Slap (jump up and bring knees as close to chest as you can and slap knees with hands – don’t hurt yourself obviously!)
2) Goblet Squat (spread legs farther than shoulder distance apart, point out toes, squat and let your butt drop past your knees, stand up and push pelvic forward to squeeze glutes and hamstring)

1 mile cool down

Should take about an hour – cheers!

Advertisements

1 reply

Trackbacks

  1. Half Marathon & Puerto Rico | Food & Fitness

Don't be shy... You know you wanna...

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

FueledByLOLZ

Running and Laughing through the Garden State

Food & Fitness

foodies and fitness addicts are one in the same

A Lot On Your Plate

A budget friendly blog (now an official website) that gives creative & practical tips, recipes, and more, to help inspire, organize, & simplify your life!

Peas and Cougars

If real life were a cartoon, I would be a triangle, which is probably better than being a square.

Librarian. Dreamer. Wife & Runner.

Let me live, love, and say it well in good sentences. - Sylvia Plath

smallestforest.wordpress.com/

Express yourself. It is later than you think.

Change of Pace

Chronicles of my passion for running, fitness & adventure

Run Like a Grl

Rock the run

MJ Runs

It's more than just a workout, it's a necessity.

%d bloggers like this: