Track Tuesday Speed Workout 6:15 AM

RBSC/RADAR Tuesday AM Track Run Workout – 3/23  -- 400 V02 Max Set

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

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: 

• TriRidgefield                              Aug 29, 2021
• Redding Road Race                    Oct 31, 2021
• 2021 Leatherman’s Loop canceled

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

Location:  RHS Track 6:15 AM:

1. Warm up laps clockwise direction on track ~ 1 mile
2. Dynamic Warm-up (5 mins)
3. Warm up drills 2 X 50 skipping, 2 X 50 butt kicks ~ 0.5 miles
4. Speed work

++ I WILL PUT CONES OUT TO MARK THE 400 START/FINISH AND THE 20 SECOND & 60 SECOND RECOVERY ZONES++

– 3x400m with 20 sec walking recovery after each (run through the 400 start and WALK back for your short recovery)
– 60 sec recovery.  Walking
– 3x400m with 20 sec walking recovery after each
– 60 sec recovery.  Walking
– 3x400m with 20 sec walking recovery after each
– 60 sec recovery .  Walking

 Pace:  10K >> 5K.   ~3 miles 

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

Total run distance ~ 5.5 miles

Weather.c is forecasting a 7% chance of precipitation and 34 degrees (feels like 34) at 6 AM.  Feels like in Tiger Hollow will be 32. 

As always, feedback and workout suggestions are encouraged and appreciated.