Friday 21 January 2022

Workout Plan: Test Week Day 5

Objective: Assess your fitness level by testing your 600-meter running time trial.

Duration: Approx. 45 minutes per session

Equipment needed:

  • Stopwatch or timer
  • Suitable running track or course for measuring 600 meters

Test Week Day 5 Warm-up

(Approx. 10-15 minutes) Perform a general warm-up that includes light aerobic activity (e.g., jogging or cycling) for 5-10 minutes, followed by dynamic stretching exercises targeting your lower body, including hips, glutes, hamstrings, quadriceps, and calves.

Part A: 600m Time Trial

Measure: Time (Speed)

  1. Find a running track or suitable course where you can accurately measure a 600-meter distance. If you don’t have access to a running track, you can use a GPS-enabled device, such as a smartphone or fitness tracker, to measure the distance.
  2. Start your timer or stopwatch, and begin running the 600-meter course at a pace you believe you can maintain for the entire distance.
  3. Push yourself to maintain your pace and complete the 600 meters as quickly as possible.
  4. Record your finish time upon completing the 600-meter distance.

Cooldown

(Approx. 5-10 minutes) Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking or jogging) to gradually lower your heart rate and promote recovery. Focus on stretching your lower body muscles, including hips, glutes, hamstrings, quadriceps, and calves, as these are the primary muscle groups targeted in this workout.

This workout will primarily test your cardiovascular endurance and overall running performance. The primary muscle groups involved in running include the glutes, quadriceps, hamstrings, and calves, with secondary involvement of the hip flexors and core muscles for stability.

Muscle Groups

The Test Week Day 5 workout primarily targets the following muscle groups:

  1. Warm-up: The warm-up focuses on engaging the cardiovascular system and warming up the full body, with an emphasis on the lower body muscles, including hips, glutes, hamstrings, quadriceps, and calves.
  2. Part A: 600m Time Trial:
    • Running primarily targets the lower body muscles, including the glutes, quadriceps, hamstrings, and calves. The hip flexors and core muscles also play a secondary role in providing stability and maintaining proper running form.

In summary, the Test Week Day 5 workout focuses on the lower body muscles and cardiovascular endurance. The 600-meter time trial tests your running performance and overall endurance capacity.

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