Track Speed Workouts

Location:  RHS Track 5:45 AM:

1. Socially Distant Warm up laps clockwise direction on track stagger in lanes and form several rows ~ 1.5 miles
2. Dynamic Warm-ups on the field 50 yard line (5 mins)
3. Striders (easy) on the field 4 x 100 building in thirds up to 65% ~ 0.25
4. Warm up lateral/stabilizer drills on the field ~ 0.25 miles
5. Speed work:
   1. 6 x 400 on the track  R = 60 seconds -  pace HM
   2. 8 x 200 on the track  R = 30 seconds -  pace 10K  ~ 2.5 miles

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

Total run distance ~ 5.25 miles

Weather.c  is forecasting a 40% chance of precipitation and 64 degrees at 5:45 AM.