Track Tuesday Speed Workout 6:15 AM

Coming soon to Track Tuesday – 800 Time Trial Training

It’s time to work out those winter cobwebs.  Races are beginning to post up later in the season and these are the training days that make those races enjoyable.  A ten week buildup series of workouts will commence on Tuesday April 20^th.  

Location:   RHS Tiger Hollow

Day/Time:  Tuesday mornings at 6:15 AM

Start:  April 20, 2021      End:   June 22, 2021

Weeks #1 – 4 feature workouts to help prepare for the first 800 time trial in week #5 May 18^th. 

Weeks #6 – 9 feature the ever famous Steve Mortinger Hill Series followed by a final 800 time trial in week #10 June 22^nd. 

Set your goal for June 22^nd to see what 10 weeks of targeted training can do!

RBSC/RADAR Tuesday AM Track Run Workout – 4/6  -- Speed 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 Stretching (5 mins)
3. Wakeup legs drills:   [2 X 50 skipping, 2X 50 butt kicks] ~ 0.5 miles
4. Speed work:
   1. 2 X 800 repeats.  Pace HMP  60 second recoveries (standing, stretching or walking)
   2. 4 X 400 repeats.  Pace 10K    30 second recoveries (standing, stretching or walking)
   3. 4 X 200 repeats with 200 recoveries, walk the first 50.  Pace 5K
   4. Total for main set ~ 3 miles
5. Cool down (4 ) laps – reverse direction on track [work in 4 X 100 backwards jog in last 800] ~ 1 mile
6. Lateral drills and static stretching (10 mins)   (The bag of pain will return with warmer weather.)

Total run distance ~5.5 miles   

Weather.c is forecasting a 2% chance of precipitation and 41 degrees (feels like 37) at 6 AM.  Feels like in Tiger Hollow will be 34. 

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