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


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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 dspell@pittsburghmarathon.com

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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