Track and Field Inspired Workout 2

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Track and Field Inspired Workout 2

This track and field inspired workout was developed by the American Council on Exercise in partnership with Olympic gold medalist and President's Council on Fitness, Sports & Nutrition Member, Allyson Felix. "Training for track and field is all about finding the motivation to work hard. Whatever your specific event, working on your strength is going to be the foundation for your success,” said Allyson. This workout heads outdoors and focuses on critical drills specific to the sport. With a focus on speed and endurance, this workout equips you with the stamina needed for the sport of track and field and the fortitude to take on any challenge in everyday life.

WARM-UP

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Bird-dog

The right-arm/left leg and transition to left-arm/right leg is counted as one repetition, raise arm and leg on a 2-count/hold for 2 counts/lower on a 2-count; perform 10-12 repetitions, rest for 30-45 seconds; repeat 1 more time for a total of 2 sets.

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Glute Bridge

Perform 10-12 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1 more times for a total of 2 sets.

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Cat-Cow

Move slowly through the range-of-motion for 10-12 repetitions; rest 30 seconds, repeat stretch 1 more time.

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Standing Gate Openers (Frankensteins)

Perform 10-12 repetitions on each leg for 2 sets; alternate legs after each set.

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Standing Ankle Mobilization

Perform 10-12 repetitions on each leg for 2 sets; alternate legs after each set.

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Inchworms

Repeat this movement for 8-10 meters and walk back to your starting point to recover (30 seconds). Complete two sets.

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Frequency:

This workout should be done one time per week.



Intensity:

This workout focuses on developing speed through track specific drills.

WORKOUT

Begin with a light jog for 3-5 minutes.

Perform high knees for a distance of 20 meters and walk back to your starting point. Repeat for a total of two sets.

Perform butt kicks for a distance of 20 meters and walk back to your starting point. Repeat for a total of two sets.

Perform 10 side high knee step overs on the right. Repeat movement on the left. Complete a total of two sets on each leg.

Jog out 30 meters three times.

Stride out 30 meters three times.

Run out 100 meters two times (long walk back recovery- 4 minutes)

Run out 80 meters two times (long walk back recovery- 4 minutes)

Run out 60 meters two times (long walk back recovery- 4 minutes)

Frequency:

This workout should be done one time per week.



Intensity:

This workout focuses on developing speed through track specific drills.

COOLDOWN

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Kneeling Triplanar Lunge

Maintain an upright posture while moving into this stretch by engaging the abdominal muscles. Hold stretch for 20-30 seconds. Switch legs and repeat. Complete 2 sets of this stretch.

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Seated Side-Straddle Stretch

Hinge and reach forward to the point of tension in the stretch, avoiding bouncing or push to a point of pain. Hold this position for 20-30 seconds. Relax and returning to your starting position. Repeat 2 times on each leg.

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Supine Hip Flexor Stretch

Hold stretch for 20-30 seconds, switch legs, and repeat. Complete 2 sets of this exercise on each leg.

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Supine 90-90 Hip Rotator Stretch

Hold stretch for 20-30 seconds, switch legs, and repeat. Complete 2 sets of this exercise on each leg.

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Frequency:

This workout should be done one time per week.



Intensity:

This workout focuses on developing speed through track specific drills.



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