A team-focused session designed to enhance pacing skills through a series of controlled relay dashes on a track. Participants will work on pacing, speed, and endurance, offering a blend of aerobic challenge and speed practice.
A basic warm-up to activate your muscles and prepare for the relay session.
Jog around the track at a comfortable pace to gradually raise your heart rate.
Perform dynamic stretches such as leg swings, high knees, and butt kicks.
Perform 3-5 x 80m strides at 75% effort to prepare your muscles for sprinting.
Perform 400m relay circle dashes in teams to practice pacing.
Run a 400m dash passing the baton at the end of each lap.
Walk 200m to recover while waiting for other team members to complete their leg.
Gradually lower your heart rate and stretch after the running session.
Gradually reduce to a slow jog or brisk walk for full track length (400m).
Focus on stretching major muscle groups used during running: quads, hamstrings, calves, and hip flexors.
This Circular Dash Relay session aims to hone your pacing skills while boosting your aerobic conditioning and sprint endurance. The structured relays enhance teamwork, timing, and consistent effort over a short distance. Participation in this session will not only improve your ability to maintain speed over repeated efforts but also aid in measuring your current pace management skills. With teammates relying on you, there's the added psychological benefit of external motivation to push through each dash.
By repeating the relay in circular format, runners get accustomed to the different phases of track running - acceleration, maintaining speed, and strategic slower segments. This reinforces muscle memory related to running form and energy usage, allowing for enhanced control over pacing in future runs.
This workout is ideally suited for intermediate to advanced runners who are familiar with track running and looking to refine their pacing abilities and teamwork skills. It's a great opportunity for those who enjoy social and competitive running environments. Beginners may find the session challenging, but adjustments can be made by reducing the intensity or the number of relay segments to better fit their current fitness level.
To get the most out of this session, focus on achieving even splits for each relay segment, as consistent pacing will be key. Maintain form efficiency and minimize energy wastage in transitions. Warmup thoroughly to ensure muscles are prepared for intermittent high intensity, reducing the risk of injuries. Communicate well with your teammates to ensure smooth handoffs and strategize your efforts distribute energy effectively across the session. Keeping hydrated and monitoring your breathing throughout the session will also optimize performance and recovery.