Name: Playbook - Jah'Son Patterson - Track Workout
Uploaded: 2022-09-28T20:48:23.149Z
Duration: 45 min
Description: Track Workout

Stacy

Warm up
 Leg swings front to back
 Leg swings side to side
Butt kicks 
Walking lunges 

Running: warm up 
 *100m jog the straights, walk the curves x 4 

*Running:
400m 
2 min rest 
600m 
3 min rest 
6 x 800 with 4 minutes rest 
600m 
3 minutes rest 
400m

*Cool down:
100m jog the straight walk the curves x 4

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings. (:30 sec each leg)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings. (:30 sec each side)

- Moving forward
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you are running
- Increase speed as you feel comfortable

Butt Kicks - Moving Forward

- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- Alternating back and forth as you move forward

Bodyweight Walking Lunges

Warm up

100m run with 100m walk or light jog
If done outside run the straight and walk or jog there curves

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

Light jog or walk

Running warm-up

400m 
2 min rest 
600m 
3 min rest 
6 x 800 with 4 minutes rest 
600m 
3 minutes rest 
400m

Track Workout

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