Early Morning Track Workout 5:45 AM

Location:  RHS Track (1 lap = 400M).  Do not park in the student parking area up top; park on the Tiger Hollow access road.

Time: 5:45 AM start @ the corner of the track closest to the access road gate.

Track guidelines: 

Safety First: Whatever the workout, please stay within your comfort zone.  Intervals can be scaled back, and pace is what 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.  (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.

Tuesday’s Workout: 

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

4.   400's

• 3x 400M (1 lap) - walk 50 M after first and second and 100 M after the third
• 1x400M (1 lap) - recovery
• 3x 400M (1 lap) - walk 50 M after first and second and 100 M after the third
• 1x400M (1 lap) - recovery
  
• 3x 400M (1 lap) - walk 50 M after first and second and 100 M after the third
  

5.     800M (2 laps) Cool down lap with backwards jog on the straightaways.

6.     Lateral drills and static stretching (10 mins)

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