Tuesday Track

Winter Tuesday Track, You're On Your Own.  See this week's workout below, and complete it on your own time.  There will be no formal group meeting on Tuesday evenings for the time being.  As we continue to adapt to the Coronavirus pandemic, the opportunity to meet in person may change.

Workout for Tuesday Track - Week of January 25th, 2021

    Warm up: Dynamic exercises and 4-6x :20 strides

    400m Repeats!

    Beginner / Intermediate / Advanced:

    • 8-12 x 400M (1:00 jog between reps; 2:00 jog between sets)
      • 4 x 400M @ 10K to 5K pace (keep moving fast on the rest!)
      • 4 x 400M @ 5K to 3K pace (about a 3 second difference per 400 for 3K pace)
      • 4 x 400M @ 3K to mile pace
      • Make sure that you ease into this workout with a slower pace because it builds on itself and the ground might a little slick.
      • If it's snowy out, then keep it on the slow end and jog the rest. Slipping during a workout like this can be hard on your hamstrings!
      • All you need to do this workout is a watch.
      • We encourage you to leave from your house and do this workout in your neighborhood.
      • Please practice good social distancing while recreating outside.
      For more opportunities with Courtney, follow @Key2running on Instagram or Key Running w/ Courtney on Facebook.

      Click HERE to review the full set of updated protocols for Tuesday Track during Phase 2 

      These workouts are with the understanding that you are running at least 2-3x a week for a minimum of 3 miles. This is a four week workout progression with the goal of having you join the regular workouts on Week 4. 

      Week 1 - 6-8x 400m (.25)  - take 1-2 mins rest - steady and relaxed, try and keep each one around the same time... don't go out too fast. It's better to pick it up as you go and learn how fast you can go and still finish the workout feeling strong. Learning pace comes with doing it more. By week 4 you'll have a better understanding of what "fast” feels like. This workout is 1.5 to 2 miles total hard running.

      Week 2 - 8-10x 400m with 1-2 mins rest - same as last week, just a little further. Goal is to feel stronger going further, not so much about getting faster yet... This workout is 2.0-2.5 miles of hard running. 

      Week 3 - 3x 800m (.5 miles) , 3x 400 - all with 2:00 rest - Steady and relaxed, consistent pace is the goal. Practice positive self talk as you start to go longer. This workout is 2.25 miles of hard running. 

      Week 4 - you can start to join in the regular workouts.... and adjust as needed! You got this. We are all stronger than we think :) 

      For more opportunities with Courtney, follow @Key2running on Instagram or Key Running w/ Courtney on Facebook.

      Cost: Free to Run Wild Missoula members.

      Tuesday Track is a great way to get your speed workout in (no matter your speed!) each week and take advantage of workouts led by Coach Courtney Babcock, a former Olympic athlete. Workouts change location and focus depending on the time of year.  Read on below for an explanation of different locations and specific dates, or click here for a write up on Tuesday Track.

      • November 3 through early March 2021, workouts will be provided on the Run Wild Missoula website (above).  Runners will be asked to complete the workout on their own. will meet at Run Wild Missoula (304 N Higgins Ave, basement of Runner's Edge).  Courtney will go over the workout with the group and runners will head out onto the Milwaukee Trail or other location to complete the workout on their own.
      • March 10 - September 15, 2020, at 6:00 PM.  Workouts are held at University of Montana track, at Dornblaser Stadium.  Workouts start at 6:00 PM and will include drills around the track (runners separate into 2 - 3 different groups).  Runners should warm up on their own, before 6:00 PM, with a 1/2 - 1 mile warm up and cool down post-workout on their own.
      • September 22 - October 27, 2020, at 6:00 PM, workouts will focus on cross country running in preparation of the annual Montana Cup races.  Meet near the parking lot behind the SE corner of Dornblaser Stadium.  Runners should warm up on their own before 6:00 PM with a 1/2 to 1 mile warm up.  Post workout cool down on their own.

      Questions? Email Coach Courtney Babcock.


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