Tuesday Track

June 8th- Please review the full set of updated protocols for Tuesday Track during Phase 2 below. 

Tuesday Track will resume on Tuesday, June 9th. 

  • Limited to 25 participants
  • Members Only
  • Please be respectful of Coach Courtney as she enforces these restrictions
  • Use gate at southwest corner of the track
Click HERE to review the full set of updated protocols for Tuesday Track during Phase 2 

Tuesday Track Workout: Week of 6/30

  • 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

TWO OPTIONS-  

For Distance:

Workout tomorrow is 4x1200 @ 10K pace with a 400m jog rest or (3:00 minutes) 
Start and end the workout with a 200 meter 

For Time:

4x5:00 @10K pace (3:00 minutes recovery)
Start and end the workout with 1x :45seconds 

One interval at a time! Don’t think too far ahead. It’s a good chance to get comfortable with a longer interval and work on your mental game of staying relaxed for a longer interval. 

-OR-

400m (2:00 minute rest) fast and relaxed
5-6x 800m  (:90 second rest) fast end of 10k, slow end of 5k
400m - mile pace 

The key to going faster is to stay relaxed and optimistic. Check in often with yourself, about every :30, if you're relaxed and with positive self talk.

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


Beginners:  
 
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.

  • 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.

 

 

Facebook Flickr Twitter You Tube Blog Instagram
RWM Social Media