FTC Track Club

well after a long weekend and a good rest here is today's practice please be careful with the hot temperatures and keep good hydration before and after the workout -Warm-up for 8 minutes (4 min jogging, 4 min skipping), - - ----- dynamic stretching for 20 minutes - run 21800m @ 80% or 2x2:40 sec at 80% rest - 4x150m at 100% - 5 minutes jogging to cool down... - 100 pushups - 35 squats - 150 crunches - 10 burpees - static stretching coach Jorge Quero

Warm-up for 8 minutes (4 min jogging, 4 min skipping), dynamic stretching for 20 minutes - run 1x400m @ 80% or 1x60 sec at 80% rest - 4x150m at 100% - 4x75m @ 100% - 5 minutes jogging to cool down... - 100 pushups - 50 squats - 125 crunches - 20 burpees - static stretching coach Jorge Quero

Warm-up with 8-10 minutes jogging, dynamic stretching for 20 minutes - run 1x800m @ 80% or 1x2.5-3 min at 80% rest 3-4 min - 2x150m at 100% - 1x200m @ 100% - 1x75m @ 100%... - 5 minutes jogging to cool down - 3x35 pushups - 3x40 squats - 125 crunches - static stretching coach Jorge Quero

Warm-up with 7 minutes jogging, dynamic stretching for 15-20 minutes - run 4x2x200m @ 90% rest 3 min in between and 5 min in between sets, or 4x2x30 seconds at 90% speed and rest 3 min in between and 5 min in between sets - 5 minutes jogging to cool down - 80 pushups - 50 squats... - 100 crunches - static stretching coach Jorge Quero

Warm-up with 5 minutes jogging, dynamic stretching for 15-20 minutes - run 2,2,3,1,1,1 @ 100% rest 3 min in between or 28,28,38,12,12,12 seconds at 100% speed and rest 3 min in between - 5 minutes jogging to cool down - 2x90 pushups - 2x45 squats... - 2x80 situps - static stretching coach Jorge Quero