RBC/RADAR Tuesday AM Track Run Workout 5/24 – Lactate threshold 400’s
(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 laps clockwise direction on track ~ 1 mile
- Dynamic Warm-up (5 mins)
- Warm up drills over 800 - 2 X 50 skipping, 2 X 50 butt kicks ~ 0.5 miles
- Speed work
++ I WILL PUT CONES OUT TO MARK THE 400 START/FINISH AND THE 20 SECOND & 60 SECOND RECOVERY ZONES++
– 3x400m with 20 sec walking recovery after each (run through the 400 start and WALK back [Peter] for your short recovery)
– 60 sec recovery. Walking
– 3x400m with 20 sec walking recovery after each
– 60 sec recovery. Walking
– 3x400m with 20 sec walking recovery after each
– 60 sec recovery . Walking
Pace: 10K >> 5K. ~3 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 ~ 5.5 miles
Weather forecast: 4% chance of precipitation and 56 degrees (feels like 56) at 6 AM.
As always, feedback and workout suggestions are encouraged and appreciated.
Track guidelines: Slower runners should yield to faster runners by moving right to the outside lanes (please look over both shoulders before changing lanes). Please pick up water bottles, litter, etc - leaving the track in better condition than we find it. (Please note that disposable water bottles are now banned on the track and field. Reusable bottles are permitted.) Park on the access road. There is an opening in the fence to the left or right of the access road gate. The group meets at the start of the 100 meter dash.
Runs take place in all weather/daylight conditions as long as driving to RHS is safe. Whatever the workout, please stay within your comfort zone. Intervals can be scaled back and pace is what feels right for you.
