Steel City Road Runners Track Tuesday

  • 14 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

CMU Gesling Stadium


This week's workout:

Warm up/Drills

Liberty Mile Workout

5 x 400 at goal mile race pace with 90sec rest

Regular Workout:

1000 meter repeats @ 10k pace progressing to 5k pace with 90 sec rest.  (10% of weekly mileage/ a k is .62 miles

20 miles per week- 3 or 4 repeats

30 miles per week-  5 repeats

40 miles per week-  6 or 7 repeats

50 miles per week-  8 repeats



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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