While “manned” track workouts have ended, there’s still opportunity to get track workouts in before needing to switch over to the night shift!  While Becka has taken the Wednesday night sessions off her work schedule, it’s possible she might show over the next month.  Below are the scheduled, non-manned workouts for September.

All workouts start with a Warm Up Loop and end with a Cool Down Loop, and I recommend a good refueling to recover:)

Sep 4 - 300/100s x 4 - 6 Reps

300m “recovery,” 300m “quick,” 100m “recovery,” 100m “quick”

Sep 11 - 600s x 4 - 6 Reps

600 m at 5K Pace, followed by 200m Recovery

Sep 18 - Ascending/Descending Ladder 

200/400/600/800/600/400/200 - All with 200m Recovery Between

Sep 25 - 200s x 6-10 Reps (Race Prep Clarence DeMar)

200m with WALKING 200m Recovery Between

School is back in session, so if the track is in use here are off track alternatives!  

One Minute Pick Ups on the Rail Trail

Warm Up to Rail Trail x 10 Min

- 1 Min Quick, 1 Min Recovery x 10 Reps (turn around after you’ve completed your 5th rep)

Cool Down Back to School

40 - 60 Min Negative Split on the Rail Trail

Go out for ½ the total time, come back faster (a second faster is still faster, especially when you consider the hill you have to finish up)!

Southfield Lane Hill Repeats

Warm Up to the base of Southfield Lane (or longer) and set a Cone/Water Bottle at ¼, ½, ¾, and Top of the hill (I think marks still exist on the road or approximate) while you are at it! 

Run to ¼, return to base, run to ½, return to base, run to ¾, return to base, run to Top, return to base. Repeat 3-5 times. Cool down back to the school.