Steel City Road Runners Track Tuesday

  • 03 Jun 2014
  • 6:15 PM
  • Schenley Oval (Overlook Drive, Pittsburgh PA), Bethel Park (309 Church Road, Bethel Park PA 15102), Martorelli (5336 Perrysville Avenue, Pittsburgh PA 15229)


Registration is closed
Intervals geared towards running your best 1 mile through 5K time.

Join the Steel City Road Runners at our Track Tuesday with various locations to choose from.
  • Schenley Oval - Overlook Drive, Pittsburgh PA
  • Bethel Park - 309 Church Road, Bethel Park, PA 15102
  • Martorelli - 5336 Perrysville Avenue, Pittsburgh, PA 15229

Time to get our bodies in race mode.  Now that we have a couple weeks of track work in.  It is time to simulate the feeling of shorter distance racing.


Do not run too fast and work as a team.  If you need assistance figuring out your training paces see Coach Dave, Kent, or Wayne. 

You can also email me at

15 Minute warmup
Drills and Strides
400 at mile pace (simulates start of race)
-200 Jog recovery
-1000 at slightly faster than 5k pace (settle down and float)
-200 Jog
-600 at slightly faster than 5k (hanging on in the terrible middle)
-200 Jog
-400 at Mile pace (final kick)
-200 walk/ 200 jog
-4x 200 very fast - Concentrate on form (slight lean forward at hips/ slightly exaggerated leg lift) with 200 walk/full recovery between each one.
2 to 4 lap cool down with stretching after
Ice bath and foam roll, dairy queen or adult beverage of choice


Check-in will begin at 6:15 PM and the run will start at 6:30 PM.
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