Track Speed Workouts

5:45 AM-- RBC/RRC Sport Club TRACK TUESDAY AM Track Run Workout 8/25 – metronome cadence day

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.

If runners are on the track when we arrive, please leave lanes 1 & 2 open for them. 

For the time being we’ll only hold one track workout per week:  Track Tuesday Speed workout day.  5:45 AM

UPCOMING LOCAL EVENTS/ RUNS/ RACES: 

• Pavement Ends                                         Virtual 
• Ridgefield Half                    standby for fun details
• Run for the Cows                    moved to May 2021

 (All levels of runners are welcome.  Workouts and pace can be modified.)

Location:  RHS Track 5:45 AM:

1. Warm up laps clockwise direction on track ~ 1 mile

1. Dynamic stretching
2. Drills normal direction on track [ 2 X 50 skipping, 2 X 50 Butt Kicks] ~ 0.5 miles
3. Main interval set:

3 x 1600 repeats like this:

We will try using the Metronome Beats App played over speakers.  You might also prefer to use your own app with headphones.  (Thank you for the fun idea and drill routine Steve Mortinger!)

• 1st 400 = normal cadence at marathon pace
• 2nd 400 = 88 bpm (right foot or double for both on all) at marathon pace
• 3rd 400 = normal cadence at 10k pace
• 4th 400 = 88 bpm (right foot) at 10k pace
•  60 second recovery
• 1st 400 = normal cadence at marathon pace + 1 minute (recovery)
• 2nd 400 = 93 bpm (right foot) at marathon pace
• 3rd 400 = normal cadence at 10k pace
• 4th 400 = 93 bpm (right foot) at 10k pace 
• 60 second recovery 
• 1st 400 = normal cadence at marathon pace + 1 minute (recovery)
• 2nd 400 = 95 bpm* (right foot) at marathon pace
• 3rd 400 = normal cad
• 60 second recovery

• ~3 miles 

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

Total run distance ~ 5.5 miles

Weather.c is forecasting a 5% chance of precipitation and 70 degrees at 6 AM.  89% humidity.