Steel City Road Runners Track Tuesday

  • 07 Jul 2015
  • 6:30 PM
  • CMU Gesling Stadium (5000 Forbes Avenue, Pittsburgh, PA 15213), Upper St Clair HS (1825 McLaughlin Run Rd, Pittsburgh, PA 15241) , NA Intermediate School (350 Cumberland Rd, Pittsburgh, PA 15237)

Registration


Registration is closed

Join the Steel City Road Runners at our Track Tuesday workout!  All runners are welcome

Check-in will begin at 6:15 PM at the various locations.  The run will start at 6:30 PM.

Coaches and ambassadors will be on site to help guide/introduce you into interval workouts.


Liberty Mile Time Trial

North Allegheny Intermediate School

Montour High School


This week's workout:

Warm up/Drills

Liberty Mile Workout: 

10 x 200 at goal mile race pace with 30 sec rest

Regular Workout:

Ladder (5k pace with half recovery 400 run/200 walk-jog)

20 miles per week- 400/600/800/800/600/400

30 miles per week- 400/600/800/1000/1000/800/600/400

40 miles per week- 400/600/800/1000/1200/1000/800/600/400

50 miles per week- 400/600/800/1000/1200/1200/1000/800/600/400

Cool Down



Please see the coach on site if you need/want an alternate workout

Locations

-CMU Gesling Stadium

-NA Intermediate School

-Upper St Clair High School

-Montour High School

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