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Training Plan

Emmett’s Training Block

• 53 sessions scheduled so far

• 2 videos & files

• 1 athletes already joined


Plan Owner

Emmett Scully

2 teams • 288 followers • 402 following


Description

5K + 1mi PR

Join Plan Now (free)

7 Day preview

  • Sat 04/27 • Dellinger Miles

    7.0 mi • 50:00-1:00:00

    Hard / easy / hard / easy / hard / etc For 7 miles, start on hard end on hard

  • Fri 04/26 • 200m Hard & Fast Temp

    5.5 mi

    2 mi warm up Drills We want to run some fast 200s to see where your speed is at. 4x 200m with 3 min jog rest. Focus on really driving with excellent form and hard effort, like you're a 400m runner for the day. When ready after the 200s... Tempo out a very relaxed 3x2 min at 5:55/mi pace with 1 min jog rest to balance out with the speed from the start. 1.5 mi cool down

  • Fri 04/26 • General strength & core

    15:00-30:00

    • 30sec - 1min Planks (Front, L&R) • 15x Fire hydrants • 20x Push ups • 15x Ankle windshield wipers • 15x Single leg hip thrust (L&R, laying on back) • 15x Single leg squats on stability ball (L&R) • 15x Walking lunges with med ball • 15x Laying leg lifts • 15x Sitting rowers

  • Thu 04/25 • TRACK SESSION

    6.5 mi

    let's gooo

  • Mon 04/22 • Dellinger Miles

    7.0 mi • 50:00-1:00:00

    Hard / easy / hard / easy / hard / etc For 7 miles, start on hard end on hard

  • Sun 04/21 • General strength & core

    15:00-30:00

    • 30sec - 1min Planks (Front, L&R) • 15x Fire hydrants • 20x Push ups • 10x Pull ups • 15x Ankle windshield wipers • 15x Single leg hip thrust (L&R, laying on back) • 15x Single leg squats on stability ball (L&R) • 15x Walking lunges with med ball • 15x Laying leg lifts • 15x Sitting rowers • Hurdle mobility • Hip bands • Roll out

  • Sun 04/21 • General strength & core

    15:00-30:00

    • 30sec - 1min Planks (Front, L&R) • 15x Fire hydrants • 20x Push ups • 15x Ankle windshield wipers • 15x Single leg hip thrust (L&R, laying on back) • 15x Single leg squats on stability ball (L&R) • 15x Walking lunges with med ball • 15x Laying leg lifts • 15x Sitting rowers