RBC/RADAR Tuesday AM Track Run Workout 5/17 – 800/Hill Routine
(All levels of runners are welcome. Workouts and pace can be modified.)
PLEASE SIGN UP FOR THE WORKOUT HERE: https://ridgefieldbicycleclub.org/members/
UPCOMING LOCAL EVENTS/ RUNS/ RACES:
- TriRidgefield and Du June 5
- First Responder 5K – Ridgefield June 12
- Pat Griskus Olympic Tri June 18
- Pat GrisKus Sprint Tri July 6
- Hopkins Vineyard Tri July 16
- Southwest Café Margherita 5K July 30
- Ridgefield Half & 7 Miler Oct 16
- Reservoir Half & 5K - Weston Oct 23
- 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
- Dynamic warm-up (5 mins)
- Drills followed by Hill/Tempo work [2 X 50 butt kicks, then 2 X 50 skipping over 800]
- 1 X 800 Marathon pace. Recovery: walk back to 100 start to begin hills
- 6 X Access Road Hill [P= 60% strider pace up hill.] Walk back down to gate & repeat.
- 2 X 800 Marathon pace. Recovery: 100 yard Walk ~ 3 miles
- Cool down laps [work in 4 X 100 backwards jog in final 800] ~ 1 mile
- Lateral drills and static stretching (10 mins)
Total run distance ~ 5.5 miles
Weather forecast: 5% chance of precipitation and 54 degrees (feels like 52) at 6 AM.
As always, feedback and workout suggestions are encouraged and appreciated.
