Track Speed Workouts

Location:  RHS Track 6:00 AM:

1. Socially Distant Warm up laps clockwise direction on track stagger in lanes and form several rows ~ 1 mile
2. Dynamic Warm-ups on the field 50 yard line (5 mins)
3. Warm up drills on the field 0.5 miles
4. Speed work:

10 x 400  Pace:  Alternate 10K & 5 K  ~ 3.25 miles

Recovery interval 30 seconds, 60 seconds after every 3^rd repeat

1. Cool down laps  [work in 4 X 100 backwards jog in final 800] ~ 1 mile
2. Lateral drills, static stretching (10 mins)

Total run distance ~ 5.75 miles

Weather.c  is forecasting a 15% chance of precipitation and 61 degrees at 6:00 AM.

COVID 19 Protocols for the TRACK

1. By now everyone should know the symptoms.   If you or anyone in your household are experiencing even a single symptom please do not come to the track. 
2. Please do your best to maintain safe social distancing (6 feet).
3. Masks won’t be required as we will be outside and should be able to maintain a safe distance.  That said, please feel free to wear one or wear a gator style around your neck to pull up as needed. 
4. Avoid lapping runners unless you are two lanes away.
5. No snot rockets or spitting in the track or field area.  If you need to do this please go to the fence and direct the projectiles away from the track into the grass.
6. If you bring a water bottle, please make sure that it has your name on it or something distinguishable so we don’t pick up the wrong bottle.