Speed Work at Shorewood High School

Meet us at 5:45pm for a track/speed workout on the Oak Leaf Trail near Hubbard Park Beer Garden. 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 usually head south on the Oak Leaf Trail. 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 bathrooms at Hubbard Park Beer Garden

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