UCSB Womens Lacrosse - Events

Cardio #1

When:Tue, Dec 27, 2011, 12:00am - 12:00am

Details:

4 x 400 meter sprints. (Hint - This is one of your January fitness tests).  Best place is on an indoor or outdoor track. If it's an outdoor track then 400 meters is a full lap. After warming up & stretching start at the beginning of a curve and 90% sprint the entire lap as fast as you can. Walk a lap for your recovery. Do this 4 times.

Indoor tracks vary so ask about the lenght of each lap. A football field is 100 yards long so you could approximate by running the sideline and arcing through the endzone to make the turn back upfield along the other straight-away. This will be about 350 meters, though, so you'll need to go another half of a sideline. Avoid a pivot change of direction and make a wide smooth arc to simulate the curve of a running track.

Increase recovery time between 400s if necessary so it's a 100% speed run. Cool down and stretch again when you're done.

Jogging = Both feet are on the ground at the same time at some point as someone trudges along.  Running = Fast enough pace that only one foot is on the ground at a time as someone covers ground while running along. Can also think of running as involving a longer stride than jogging. A 75% Pace should result in both feet off the ground during each stride of the run. An all out sprint is 100% Effort and your legs are moving as fast as they can.

Recovery - Eat a post workout recovery snack or meal with good protein 30 to 45 minutes after your workout.