Tuesday Evening Track Workout

Tue, 21 Mar 2017
from 6:00pm to 8:00pm

by Bob Barnard
Posted: over 1 year ago
Updated: over 1 year ago by Bob Barnard
Visible to: Public

Time zone: Eastern Time (US & Canada)
Reminder: 12 hours before
Ends: 08:00pm (duration is about 2 hours)

Track workouts are generally scheduled for Tuesday evening, but if there is a game scheduled I have to schedule our track workout for another night. Anyone that is not on my e-mail list call me before coming to be sure that we will be there on Tuesday.*

Cardinal Gibbons High School Sportsplex / Speed work – 2900 NE 47th Street, Fort Lauderdale, FL 33308

(Just South of Commercial Blvd., on Bayview)

Howard Elakman, RRCA
Road Runner Cub of America – USATF USA Track & Field
Phone: 954-295-0226

Workouts are designed to teach the following:
1- The best FORM for YOU to use in running.
2- Learn negative splits.
3- Learn to run FASTER, while reducing your recovery time.
4. Build up SLOWLY.

Start with 2,4 or 6 400’s with a 200 recovery. Slowly increase by 2 each week as you FEEL that you progress. When you are capable of running 12×400 with a short recovery, then you graduate to 800’s. Drop 2 of the 400’s and add 1 800. As you progress and are able bto handle the added load you can add 1 800 and drop 2 400’s. Continue until you can do 12×800 with a 400 recovery or less.
After this we can go to mile repeats. Do not rush the advancement. With this technique YOU WILL GET FASTER, but not instantly.
Remember what the workout is designed to do.

Train with club members and improve speed. Top notch rubberized track – Cost FREE


2900 NE 47th Street, Fort Lauderdale, FL 33308

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