1 [[!meta title="Track Workout (6/2/2013)"]]
3 Our track workout this week is thanks to Neil!
9 Mark out a track 50 meters long with markers every ten meters.
14 60 [burpees](http://www.youtube.com/watch?v=21dvQyNiTjM)
15 60 [mountain climbers](http://www.youtube.com/watch?v=tOWjEAW3huU)
16 with [suicides](http://www.youtube.com/watch?v=MPL487ToJt8) in between
18 start on one side of the track, complete 10 burpees here then use the
19 markers on the track to do suicide runs to get to the other side where
20 you will complete 10 mountain climbers (4 count) then run the suicides
21 again to get back. Repeat this circuit without stopping until rep
22 counts for both burpees and mountain climbers are satisfied. You
23 should be finishing with a suicide run *not* the last exercise.
24 Suicides are all out sprints.
30 - agility during suicides: turn arounds should be as close to instant
31 as you can possibly get. When you get to each line work on getting a
32 good plant with your cleat and lower your bodyweight into the turn
33 then explode out in the opposite direction.
35 - Pace: forget about it completely. This workout is supposed to be all
36 out as hard as you can go with no rests, you will get tired, you
37 will slow down. The point is to recognize what happens to your 100%
38 mark when you subject yourself to a constant intense physical load.
39 Don't get discouraged if you slow down, know that it will happen and
40 just keep pushing as hard as you can through to the end.
42 - Screw you Neil, I have to take a rest: Thats fine, Just try to keep
43 the rests short, no longer than 30 seconds or about the time it
44 takes to grab a couple sips of water (so keep your water bottle
45 close). The shorter the rest, the better. That said, really pay
46 attention to the difference between "This is really hard" and "I
47 really can't do any more"
49 - Upper time limit: This workout should take anywhere from 25 to 45
50 minutes subjectively but If you are pushing 45 minutes and you are
51 nowhere near done with the workout, call it quits. Once you pass
52 that point the benefits gained from the workout start tapering off
53 quickly, its better to call it and fight that fight another day. If
54 you stay consistent you will get faster, guaranteed.
58 1. [Video of burpees](http://www.youtube.com/watch?v=21dvQyNiTjM)
59 2. [Video of mountain climbers](http://www.youtube.com/watch?v=tOWjEAW3huU)
60 3. [Video of suicides](http://www.youtube.com/watch?v=MPL487ToJt8)