Track Speed Workouts

Location:  RHS Track 5:45 AM:

1. Warm up laps clockwise direction on track ~ 1 mile  
2. Dynamic Warm-up
3. Drills: 2 X 50 skipping, then 2 X 50 butt kicks over 800 ~ 0.5 miles

• 1 X 800 with 400 recovery P: your marathon  

-      4 X 400 with 400 recovery P: your 10K

-      1 X 800 with 400 recovery P: your marathon ~ 3.5 miles    (recovery option walk 60 seconds instead of 400.  Set total becomes 2 miles)

1. Cool down laps  [work in 4 X 100 backwards jog in last two 400’s] ~ 1 mile 
2. Lateral drills and static stretching (10 mins)

Total run distance ~ 6 miles  

Weather.c  is forecasting a 15% chance of precipitation and 61 degrees at 5:45 AM (100% humidity).