RBSport Club Tuesday AM Run Workout 8/13 Location: RHS Track 5:45 AM: 1. Warm up laps clockwise direction on track ~ 1 mile 2. Dynamic warm-up (2 – 3 mins) 3. Speed work (4 - 5 mins) [2 X 50 butt kicks, then 2 X 50 skipping] ~ 0.5 miles - 8 X 400 with 400 recoveries* normal direction [Pace: 5K] ~ 4 miles - *Recoveries executed as a 200 walk followed by a 200 jog so that each interval can be run with a fresh horse 4. Cool down laps [work in 4 X 100 backwards jog in last two 400’s] ~ 1 mile 5. Lateral drills, static stretching and core work (10 mins) Total run distance ~ 6.5 miles Weather is forecasting a 30% chance of precipitation and 67 degrees at 6 AM. As always, feedback and workout suggestions are encouraged and appreciated. Track guidelines: Slower runners should yield to faster runners by moving right to the outside lanes (please look over both shoulders before changing lanes). Please pick up water bottles, litter, etc - leaving the track in better condition than we find it. (Please note that disposable water bottles are now banned on the track and field. Reusable bottles are permitted.) Park in the upper RHS lot and walk down. 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. Runs take place in all weather/daylight conditions as long as driving to RHS is safe. Whatever the workout, please stay within your comfort zone. Intervals can be scaled back and pace is what feels right for you. Please check FB for updates or cancelations.
Posted on: Mon, 12 Aug 2013 20:30:05 +0000
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