Steel City Road Runners Track Tuesday

  • 08 Sep 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.


This week's workout: Ladder Intervals

Warm up/Drills

Workout:  5k pace with equal recovery (STICK TO THE PACE)

DO NOT RUN TOO FAST

20 miles or less- 200/400/600/400/200

20-25 miles- 200/400/600/800/600/400/200

25+ miles- 200/400/600/800/800/600/400/200 (add 400's to get to 10% of weekly volume

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 Trail at Cliff Mine Road.

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