Today’s Workout

Posted: October 8, 2015 by ironcop in Uncategorized

We worked on speed today.

After an active warm-up for about 10 minutes; light jog, high knees, butt kicks, etc. we jogged about 3/4 mile to get completely warm and loose.

We then began 1/4 mile sprints.  The goal was to get to your aerobic threshold, but not get anaerobic.  You know you have gotten to an anaerobic state when you are breathing so hard you can’t catch your breath.  The aerobic threshold is pushing the limits but still being able to get oxygen to your muscles.

If you want to run 1.5 miles in 9 minutes or less, you should strive to complete each 1/4 mile sprint in 1:30 minutes or less.

At the end of the first 1/4 mile sprint, immediately and without rest, we did 30 pushups.  Then we rested for about 2 minutes.

At the end of the second 1/4 mile sprint, immediately and without rest, we did 25, four count flutter kicks.  2 minute rest

At the end of the third1/4 mile sprint, immediately and without rest, we did 12 Burpees.  2 minute rest.

At the end of the fourth 1/4 mile sprint, immediately and without rest, we did 30 bicycle sit-ups

We finished up with a light 100 yard jog and stretching.

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