Track Speed Workouts

5:45 AM-- RBC/RRC Sport Club TRACK TUESDAY AM Track Run Workout 9/1 – metronome cadence day #2

There are no races to train hard for at the time being.  Let our bodies rest and rebuild for next year – maintenance training for the future.

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. 

PLEASE SIGN UP FOR THE WORKOUT HERE:    https://rbsc.wildapricot.org/

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 repeat set:

4 x 1200 repeats like this:

Please download the Metronome Beats App.  (Thank you for the fun idea and drill routine Steve Mortinger & Glen Kutler!)

1 lap at marathon pace

2 laps at 176

walk 100

1 lap at marathon pace

2 laps at 180

walk 100

1 lap at marathon pace

2 laps at 186

walk 100

1 lap at marathon pace

2 laps at 190

walk 100

~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 20% chance of precipitation and 62 degrees at 6 AM.  93% humidity.