Steel City Road Runners Track Tuesday

  • 05 Apr 2016
  • 6:30 PM
  • Various Locations

Registration


Registration is closed

Join the Steel City Road Runners for Track Tuesday!  We will offer four locations for this run.

City-  Schenley Park Oval

South Hills- Bethel Park HS Track

West- Montour HS Track

North- North Allegheny Intermediate School Track

Check-in and warm-up will begin at 6:15 PM at the various locations.  The workout will start at 6:30 PM.

Workout:

20mpw = 400, 800, 1200, 800, 400
25mpw = 400, 800, 1600, 800, 400
30mpw = 2x400, 800, 1600, 800, 2x400
35mpw = 3x400, 800, 1600, 800, 3x400
40mpw = 2x400, 2x800, 1600, 2x800, 2x400
45mpw = 3x400, 2x800, 1600, 2x800, 3x400
50mpw = 4x400, 2x800, 1600, 2x800, 4x400

Start off at 10k pace. When you get to the long interval (1600 for most), goal is 5k pace. Remainder of workout should be 10k pace or faster.

Rest is 30s after 400, 60s after 800, 90s after 1200, 2min after 1600.

mpw = miles per week

All runners are welcome

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


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