Track Run workout 6:15 AM

Time to renew RBC memberships 

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

RBC/RADAR Tuesday AM Track Run Workout – 12/14  -- Step down set

(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 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:

1. Warm up laps clockwise direction on track ~ 1 mile

1. Dynamic stretching (get good and warmed up to avoid hammy strains)
2. Drills normal direction on track [ 2 X 50 skipping, 2 X 50 Butt Kicks] ~ 0.5 miles
3. Main repeat set (a “Marquis de Sade Step-down Set”):
   1. 400 @ 5K race pace 
   2. 400 Recovery (be sure to take the recoveries slow)
   3. 300 @ one-mile pace
   4. 300 Recovery
   5. 200 @ slightly faster than one-mile pace
   6. 200 Recovery
   7. 100 @ fast strider pace
   8. 100 Recovery – fine to walk this one

• 3 times through 
• ~3.75 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 ~ 6.25 miles

Weather: Chance of precipitation 4%, temperature at 6 AM 34 degrees (feels like 30).  (Feels like 28 in Tiger Hollow.)

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