JAN 3, 2018 WAWA: “INDOORS and out of the Cold!”

Hopefully the title of this week’s WAWA got your attention!  Bone-chilling temps outside this week are more suited for penguins, not humans…but we’re blessed to have an awesome indoor track at the Cornwell Center that will be waiting for us on Wednesday morning!

We’ll meet in the main lobby of the Cornwell Center.  Main focus will be using the indoor track, with some secondary efforts on strength exercises.  We’ll do the strength exercises in the hallway just off the track.

Here’s the plan:

WARM UP:  8 laps at an easy pace on the indoor track.

Distance = 1/2 mile

SET 1:

Strength Circuit:  10 marine burpees, 20 pushups, 30 jump squats, 40 push-pull jacks, and 50 alternating lunges

Running Circuit:  4 laps on indoor track at 5 km race pace

Rest:  1 minute

Distance = 1/4 mile

SET 2:

Strength Circuit:  10 marine burpees, 20 pushups, 30 jump squats, 40 push-pull jacks, and 50 alternating lunges

Running Circuit:  4 laps on indoor track at 5 km race pace, 1 minute rest, then 4 additional laps on indoor track at 5 km race pace.

Rest:  1 minute

Distance = 1/2 mile

SET 3:  

Strength Circuit:  10 marine burpees, 20 pushups, 30 jump squats, and 100 reverse crunches

Running Circuit:  4 laps on indoor track at 5 km race pace, 30 seconds rest, followed by 4 additional laps on indoor track at 5 km race pace; 30 seconds rest, and final 4 laps on indoor track at 5 km race pace.

Rest:  1 minute

Distance = 3/4 mile

Curious about your 5K pace calculator for Cornwall’s indoor track?  16 laps on the Cornwell Center’s indoor track = 1 mile.  So, here’s the number of seconds per lap you’ll need to do based on certain 5K race finishing times:

 

COOL DOWN:  4 easy laps on the indoor track

Distance = 1/2 mile

TOTAL Workout Running Distance = 2.50 miles

Workout Leader:  Mike Lenhart

Devotion Leader:  Mike Lenhart

Advertisements