Track run workout 6:15 AM

All are welcome:   WALKERS, JOGGERS, TREKKING POLE WALKERS, RUNNERS, INJURED RUNNERS, RETURNING RUNNERS.

RBSC/RADAR Tuesday AM Track Run Workout – 9/14 – RHS XC Loop

The track is officially torn up until Oct.  We’ll still meet Tuesday mornings if interested.  Please park by the batting cage near the tennis courts.  

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

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

UPCOMING LOCAL EVENTS/ RUNS/ RACES: 

• Ridgefield Half Marathon                    Oct 17
• Redding Road Race                           Oct 31
• Check in with RADAR for more weekly group run opportunities

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

Location:  RHS Parking lot by the batting cage near tennis courts 6:15 AM:

1. Warm up loop in the RHS/SRMS parking lot ~ 1 mile
2. Dynamic Warm-up (5 mins)

OPTION #1   2 X Cross-country loop clockwise for hills and stabilizer muscles ~3.5 miles

1. Cool down (2 ) x 400 loops on TH2 –  [work in 2 X 100 backwards jogs on the flat section in front of the school entrance] ~  0.5 mile
2. Static stretching (10 mins)

OPTION #2  if you should prefer flat or would like to walk or walk/run:   Timed run:  3 x 9 minute runs with 60 second recoveries.  Marathon pace

Total run distance ~ 5.5 miles  

Weather forecast is a 14% chance of precipitation and 62 degrees (feels like 62) at 6 AM.  

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