We meet in the track parking lot at 430a SHARP and begin every workout with a 2 mile road loop at a 9:00/mi pace and dynamic drill work together.
For those who would like to join a little later or do a warm up jog on their own, no problem, join us at your leisure.
Our dynamic warm up begins at 4:50a on the track and intervals at 5:10a
This week's workout: 4x400, 9x200, 4x400
-3200 easy warm up jog, turnover focus
-15 minutes dynamic stretching and drills
-4x400m at 5k pace minus 10-15 seconds/mile with 200m recovery on 1:30 between sets
-9x200m consistent w/200m on 1:30 between sets
-4x400m at 5k pace minus :20 sec/mile with 400m recovery on 3:00 between sets
[masked]m easy cooldown jog
If you're looking to improve your running fitness, form and speed, this is a good place to be. Everyone is welcome!
If you're not familiar with track work, not quite ready for 9:00/mi or have some questions, don't be intimidated. We were all new to it once, we're a friendly bunch and we'll help you modify the workout, just be sure to arrive 10 minutes early so we can explain everything.
We welcome ALL running abilities. Join us! **Please remember to bring a watch or stopwatch to keep track of your intervals. See you Wednesday!