All are welcome: WALKERS, JOGGERS, TREKKING POLE WALKERS, RUNNERS, INJURED RUNNERS, RETURNING RUNNERS.
RBSC/RADAR Tuesday AM Track Run Workout – 11/30 -- 800's/100's
(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:
- RRC Ugly Chili Run Dec 9
- RRC Resolution Run Jan 1
- Check in with RADAR for more weekly group run opportunities
(All levels of runners are welcome. Workouts and pace can be modified.)
Location: RHS Track 6:15 AM:
- Warm up lap ~ 1 mile Nice and easy.
- Dynamic warm-up (5 mins)
- Drills: [1 X 50 butt kicks, then 1 X 50 skipping – meet at the ZERO for 4 x 100 striders – very easy] ~ 0.5 miles
- Speed work:
- Run 1 X 800 w/400 recoveries [P= Half Marathon pace] run the 400 recovery like this:
- Walk 100
- Jog 100 EZ
- Run 1 X 100 [P= pick up / strider pace – faster than HM pace]
- Walk 100 EZ
5 TIMES THROUGH ~ 3.75 miles
- Cool down laps [work in 4 X 100 backwards jog in final 800] ~ 1 mile
- Lateral drills & static stretching (10 mins)
Total run distance ~ 6.25 miles
Weather forecast: Chance of precipitation 5% temperature at 6 AM 24 degrees (feels like 24). (Feels like 22 in Tiger Hollow.)
As always, feedback and workout suggestions are encouraged and appreciated.
