BCRR Tuesday Track Workout – 7/25/2023
EDIT: workout may be cancelled due to thunderstorms. I will go to CR South at 6pm and if there are still storms I will tell everyone to go home and we will do the workout next week.
Where: Council Rock High School South Track
5:50 pm – warm-up jog
6:00 pm – start dynamic drills
All paces are welcome!
Warm Up: 10-minute jog warm up + dynamic stretching
2-4x100m strides walk back recovery
Up to 16×200/200 alternating 200 @5k pace / 200 15 seconds slower as recovery. Combine these together and you get marathon pace.
Example: 200m @50s (6:40 5k pace) / 200m @65s (8:40 pace recovery). 4x(50+65) = 7:40pace/mile (ideal marathon pace for a 6:40 5k pace runner). If you do 16 you’ll have run 4 miles at marathon pace, just half at 5k half at a steady regular run pace.
Cool Down: 10-minute jog