WHERE:
Running Fox Park (5290 S Quebec St., Greenwood Village, CO 80111) Park at Greenwood Triangle Office Park, on the southwest corner of Quebec & Progress. The entrance is approx. 100 yards south of Progress on the west side of Quebec. (Note, there are no restrooms at this park.) GoogleMap: https://goo.gl/maps/MSbvumsvykGWCrc49
WHEN:
This Tuesday, March 23rd. The workout will begin promptly at 6:15PM.
OBJECTIVE:
Short, fast repeats to improve running economy and turnover.
WORKOUT:
1.) WARMUP & PLYOS: We will begin the workout with a relaxed, 2-mile warm-up followed by plyos and strides.
2.) CRUISER 200’s: This workout will be mostly continuous. The park is almost exactly a quarter-mile (400m) around. You will begin by running 200m at 5k to 10k pace followed directly by a 200m recovery jog. In other words, you will run 200m “on” and 200m “off” until you have completed the number of repeats you are assigned. Jog slowly but steadily between each “on” repeat (if you have to walk or really shuffle then you ran the 200m “on” too hard). It will be important to keep moving to help your body recover more effectively. Stopping/starting will only make the legs accumulate more lactic acid and become heavy.
3.) NUMBER OF REPEATS:
Spring Base-Building following Levels 1-3 will do 10 laps total
Spring Base-Building following Levels 4-7 will do 12 laps total
Half Marathoners following Levels 1-3 will do 14 laps total
Half Marathoners following Levels 4-5 will do 16 laps total
Full Marathoners following Levels 1-3 will do 18 laps total
Full & Ultra Marathoners following Levels 4-5 will do 20 laps total
4.) RECOVERY: Cool down with an easy 1-mile recovery jog, followed by 10+ minutes of stretching.
MILEAGE:
If you are going to attend this group workout, please disregard your normally scheduled Tuesday mileage, (unless previously discussing something else with me).
Spring Base-Building following Levels 1-3 will do approx. 4.5 miles of running.
Spring Base-Building following Levels 4-7 will do approx. 5.0 miles of running.
Half Marathoners following Levels 1-3 will do approx. 5.5 miles.
Half Marathoners following Levels 4-5 will do approx. 6.0 miles.
Full Marathoners following Levels 1-3 will do approx. 6.5 miles.
Full & Ultra Marathoners following Levels 4-5 will do approx. 7.0 miles.