TRACK INTERVAL & ENDURANCE TEST
Warm-up
3 x 400 meters (each 400m in 1:30 min or less)
3 x 300 meters (each 300 m in 1:07 min or less)
3 x 200 meters (each 200 m in 42 sec or less)
3 x 100 meters (each 100 m in 21 sec or less)
Starting with the set of 400 m, sprint within the time limit, recover 2:40 between each sprint
Recovery time for 300 m run is 1:30
Recovery time for 200m run is 1:00 min
Recovery time for 100m run is 30 sec
Workload: 3000 meters
Total Time: Approx. 28 min
Fitness Guide
-If you cannot complete the 400m section you have a serious problem with your fitness-
-If you can complete the 400m section but not the 300m section your level of fitness is below average
-If you can complete the 400m and 300 m sections your are in decent shape
-If you can complete the 400m, 300m and 200 m sections you are in good shape
-If you can complete the 400m, 300m, 200m and 100m sections you are in great shape!
3 x 400 meters (each 400m in 1:30 min or less)
3 x 300 meters (each 300 m in 1:07 min or less)
3 x 200 meters (each 200 m in 42 sec or less)
3 x 100 meters (each 100 m in 21 sec or less)
Starting with the set of 400 m, sprint within the time limit, recover 2:40 between each sprint
Recovery time for 300 m run is 1:30
Recovery time for 200m run is 1:00 min
Recovery time for 100m run is 30 sec
Workload: 3000 meters
Total Time: Approx. 28 min
Fitness Guide
-If you cannot complete the 400m section you have a serious problem with your fitness-
-If you can complete the 400m section but not the 300m section your level of fitness is below average
-If you can complete the 400m and 300 m sections your are in decent shape
-If you can complete the 400m, 300m and 200 m sections you are in good shape
-If you can complete the 400m, 300m, 200m and 100m sections you are in great shape!