Early Morning Track Run 6:15 AM

Hi, everyone.  Please join us at the track tomorrow morning!  See below for details.

Location:  Ridgefield High Sschool Track (1 lap = 400M).  Do not park in the student parking area up top; park on the Tiger Hollow access road and walk down to the track.  We start at the corner of the track closest to the access road gate.

Time: 6:15 AM start.

Weather forecast:  5% chance of precipitation and 66 degrees at 6 AM.

Track guidelines: 

Safety First: Whatever the workout, please stay within your comfort zone.  Intervals can be scaled back, and the "right" pace is whatever feels right for you. 

Be Good Track Citizens: Slower runners should yield to faster runners by moving right to the outside lanes (please look over both shoulders before changing lanes).  DO NOT BRING DISPOSABLE WATER BOTTLES.  Let’s leave the track in better condition than we find it.  

Tuesday’s Workout: 400/Hill Routine

• 1.  One mile warmup (4 laps/1600M) at easy pace.
• 2.     Dynamic warm-up stretching (5 mins)
• 3.     Drills:

• 1 X 400M (1 lap) with 50M skipping on each straightaway
• 1 X 400M (1 lap) with 50M butt-kicks on each straightaway

• 4.     Hill/Tempo work

• 1 X 400M (1 lap) @ half marathon pace
• 2 X Access Road Hill @ 60% full speed (walk or jog back down to gate & repeat)
• 1 X 400M (1 lap) @ 10K pace
• 2 X Access Road Hill @ 60% full speed (walk or jog back down to gate & repeat)
• 1 X 400M (1 lap) @ 5K pace
• 2 X Access Road Hill @ 60% full speed (walk or jog back down to gate & repeat)
• 1 X 400M (1 lap) @ 10K pace

5.    Cool down  

• 800M (2 laps) with backwards jog on the straightaways.  Be careful when turning and watch behind you for any obstacles.
  

6.    Lateral drills and static stretching (10 mins)

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