Track Week of 6/30/14: The Carolina

Some of you may know this workout already.  I've heard a lot about it, but I've never run it myself.

-Go to a marked football field or measure out a lot of cones. 

-You have to run the 10's, 20's, 90's and 100's.

-You choose 2-3 of the 6 italicized distances based on what you think you need most work on. If you want to work on quickness, choose shorter distances. For endurance, choose longer.

-Focus on exploding at the start of every sprint. Focus on your first 3-4 small, quick steps, staying low and explosive, and then bring your chest up and relax into proper sprint form for the rest.

-Run hard all the way through the line.

-Alternate your starting position.  Do some straight ahead, some starting facing right/left, some at an angle, some in a push-up position, etc.

-Rest 2-3 minutes between each distance.
-Choose your own dynamic core exercise in between 3 of the sets (i.e. you do 3 sets of core).  Start your rest period after you finish your core.  Examples of exercises: dynamic planks, push-up planks, 3-point planks (on your hands or on your elbows), etc. A few reps is fine - don't do more than 30 seconds or so.

20x10 yards on 10 seconds

18x20 yards on 15 second

16x30 yards on 20 seconds

14x40 yards on 25 seconds

12x50 yards on 30 seconds

10x60 yards on 40 seconds

8x70 yards on 45 seconds

6x80 yards on 50 seconds

4x90 yards on 55 seconds

2x100 yards on 60 seconds

The rest is brief. Practice discipline and hit your times. Bring a wristwatch.

If you have a buddy, get in some throwing too.  You could alternate who is running so you finish out each sprint with your buddy throwing a disc for you to catch.

Have fun!