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.

BRING WATER! There is no water available on the track. There are sometimes bathrooms available inside the high school or in the concession stand.

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

Beginner:
One mile warm-up
Run laps. one faster, half lap slower, repeat 4-6 times

Average: ladder workout
1-2 mile warm up, then 400, 800, 1200, (optional: 1600), 800, 400 at 5k race pace 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 pace with 800 recovery.

• What to bring
Bring water! Bring snacks for during and after-run recovery
Bring a watch if you have one!

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