Track Speed Workouts

Location:  RHS Track 5:45 AM:

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

8 x 100 striders on the field  R = 15 seconds

8 x 200’s on the track  R = 30 seconds

8 x 400’s on the track  R = 60 seconds

Total main set 3.5 miles

1. Cool down (4 ) laps – reverse direction on track staggered in lanes and as many flights as needed for SD  [work in 4 X 100 backwards jog in last 800] ~  1 mile
2. Lateral drills and static stretching (10 mins)

Total run distance ~5.75 miles

Weather.c  is forecasting a 15% chance of precipitation and 71 degrees at 5:45 AM (94% humidity).