Track Speed Workouts

Location:  RHS Track 5:45 AM:

1. Warm up lap ~ 1 mile
2. Dynamic warm-up (5 mins)
3. Hill/Speed work [2 X 50 butt kicks, then 2 X 50 skipping over 800]

• 4 X Access Road Hill [P=M]. Jog/Walk 50 feet to 400 parking lot start.  400 [P= HMP to 10K] - very slow downhill jog with 300 recoveries on the track ~ 3.6 miles 

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

Total run distance ~ 6.1 miles  

Weather.c  is forecasting a 20% chance of precipitation and 61 degrees at 5:45 AM.