April 18 Workout with coach Cari

Saturday April 18 Workout and the shuttle run challenge.   See below for the workout description from coach Cari, with includes three repeats of the famous 30 foot shuttle run from the Presidential Fitness test, as we work on explosive starts.  Time each shuttle run and check to see if you can exceed the 50th or 85th percentile for your age.  The standards are on the home page.  If you surpass the 85th percentile, email coach Alex back at alex@longmeadowtrack.org and he will post the names of those who meet that mark.

April 18 Workout

Groups 1 and 2:  1/4 mile jog warm up, practice starts from crouch position (5x), 3 repeats of 30 foot shuttle run (time each and aim for 50 or 85 percentile), 1/4 mile jog cool down jog, stretch

Groups 3 and 4:  1/2 mile jog warm up, practice starts from crouch position (5x), 3 repeats of 30 foot shuttle run (time each and aim for 50 or 85 percentile), 1/2 mile jog cool down jog, stretch

Groups 3 and 4 distance runners:  3 to 3.5 miles fartlek, stretch

 

Starts from crouch position & 30 foot shuttle runs:  see video for demonstration.