Yancy Camp Workout 249

It’s off season and we’ve been doing a lot of low end aerobic training zone work. This workout is going to get your legs turning over faster and it a good one to plug in once or twice a month.

Tabata’s on the track, trail, road, or treadmill. I’ll explain how it looks on the track but you can easily accomplish the same benefits on the trail, road, or treadmill. *The track allows you to log specific distance covered and makes it easy to track progression when you come back and repeat this workout.

Starting at the common start on the track:
Brisk walk x 10sec
95% effort x 20sec
brisk walk x 10sec
95% effort x 20sec
Continue this process until you hit 4min.
The moment you hit the 4min mark, take note of where you are on the track and record the total distance covered. If not using a gps watch, you can easily track the distance. Let’s say you completed 2 full laps and then 3/4 of another lap, this would be 1100m.
As you periodically repeat this workout, you’ll find yourself covering greater distance during each 4min Tabata.
*Using an interval timer app on your phone can help you easily stay on track. You’ll set it to sound off at the end of 10sec & 20sec marks.
*Your 95% effort pace is going to slow as you progress through the rounds. This is fine but make sure you give 95% effort no matter how slow it gets.

Backward bear crawl 50yd/45m (the width of the field in the infield on most tracks will be this distance)
Burpee to broad jump 50yd/45m

This completes 1 full round.
Continue repeating for a total of 5 rounds.

Warm-up with 10min low end aerobic training zone run.

*If doing the Tabata’s on the road or trail, go with a location that you can come back to use when you repeat this workout. When you hit the 4min mark, take note of a landmark, place a log or large rock beside the trail, etc. If using the treadmill, you’ll simply pop your feet off to the sides during the 10sec brisk walk periods.

Bonus/Cool down:
15% incline on the treadmill x 30min at low end Lydiard effort
10/100 for max reps, rest x 2min, continue repeating for a total of 3 rounds.
*If you’re unable to complete at least 4 reps for the 10/100 rounds, use a lat pulldown machine. Select a heavy weight that will allow you to complete around 5-7 reps and do the test exactly as if you were on the pull-up bar.