Speed Work at Shorewood High School

Meet us at 5:45pm for a track/speed workout at Shorewood High School. You can park in the lot (as pictured above) that is accessible from Morris, one block south of Capitol drive.

We'll start our warmup at 5:45. If you're late, we are probably just doing laps around the track. The workout usually starts around 6:05pm and we're done by 7 or 7:15, including cool down.

• What to bring
• Water! There is no water available on the track. There are sometimes bathrooms available inside the high school or in the concession stand
• Snacks for during and after-run recovery
• A watch if you have one

Workouts vary each week. Here are some examples for beginners thru advanced:

Beginner:
One mile warm-up
400m repeats
[1-2] at marathon effort, 200m recovery
[1-2] at half marathon effort, 200m recovery
[1-2] at 10k effort, 200m recovery
[1-2] at 5k effort, 200m recovery
1 mile cool down + planks/pushups
Effort denotes how your lungs / body should feel, not your pace. Pace will likely get faster through the season, the level of effort should feel the same. This workout helps you understand how a workout should feel.

Average: ladder workout
1-2 mile warm up, then 400, 800, 1200, (optional: 1600), 800, 400 at 5k effort with 400 recovery. The final 400 should be a little faster.

Advanced: 3,2,1
1-2 mile warm up, then 3 miles, 2 miles, 1 mile at 10k or Half Marathon effort with 800 recovery.

Tentative workout schedule can be found here: https://docs.google.com/spreadsheets/d/1KtorNMtGUlZnN-Ht6G3sK7sQ_Cl0CWWGDoQVDWG3xsw/edit#gid=815889505