Tuesday Track

Tuesday Track Workout: Week of 4/7

  • 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  

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

Workout :

For time
Regular - (3:00, 2:00, 1:00)  x3
Beginner - (3:00, 2:00, 1:00)  x2
Rest is 1:00 after the 3 and 2  - 3:00 between sets
Each set gets faster within the set - 3:00 at 5kish pace (which just means faster but warming up into it), 2:00 a little faster, 1:00 a little faster - start over on the next set

For Distance 
Regular - 800,600,200 x3
Beginner - 800,600,200 x2
Rest is 1:00 after the 800 and 600 - 3:00 between sets
5k for the 800m - 3k for the 600m (.37 on a GPS watch) (:15 a mile faster) - mile pace for the 200m (.12 on a GPS watch)  (another :15-:20 a mile faster) 

"Stay Relaxed, Do what you can right now. You might be more stressed or tired and your runs might feel a little harder and that's ok. You're still putting work in the bank that will pay off later and most importantly keep you feeling fit which usually makes us feel good. And when we feel good everything looks a little brighter, gratitude comes a little easier and challenges seem a little less challenging." - Coach Courtney 

Courtney will post dynamic stretches on her Instagram
Follow @Key2running on Instagram or Key Running w/ Courtney on Facebook.

March 19th - Due to COVID-19, many Run Wild Missoula events and classes have been cancelled or suspended. We will be following the CDC’s guidelines for large group events; and, the recommendations of the Missoula City-County Health Department. Tuesday Track: Tuesday Track will be suspended through May 15th. We will re-evaluate the class status at that time and provide updates when available.

Additional updates will be posted here and on the individual race, class and activity pages as more information becomes available. For more information, click here for the CDC’s website; or click here for City-County Health website.

In spite of all the cancellations and suspensions, we still encourage you to get out and get in your runs and walks.  If nothing else, think of it as important self-care for your physical and emotional health. 

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.

  • March 10 - September 1, 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 8 - 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.
  • November 3 through early March 2021, at 5:30 PM, workouts 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.

Questions? Email Coach Courtney Babcock.



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