BCRR Tuesday Track Workout – 7/11/2023
Where: Council Rock High School South Track
When:
5:50 pm – warm-up jog
6:00 pm – start dynamic drills
All paces are welcome!
Warm Up: 10-minute jog warm up + dynamic stretching
2-4x100m strides
Workout:
3-6x1200m @threshold (20s slower than 5k pace) with 400m jog recovery
Cool Down: 10-minute jog
Science: learning to run strides matters, they force the oxygenated blood into the muscles so it’s more readily available. A lot of people assume running relatively fast just before a workout/race is counterproductive and makes them tired or sore. Even if this was possible, the small amount of soreness would be from lactic acid, which even though is waste from energy production it is recycled back into energy by the body. During threshold workouts the body is in a mostly aerobic state where it can use a lot of oxygen for energy. However the body will still produce relatively small amounts of lactic acid, but given a recovery period of 400m jog rest the body will also learn to recycle the lactic acid for energy.
Running calculator for paces:
https://runfastcoach.com/calc2/index.php