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Track Wednesday - w/ Recovery workout option
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Congrats GGTC on great performances this weekend, including Vineman 70.3 & death ride!

This week at track, Coach Dorette will focus on Recovery, with a special workout for those looking to get their active recovery on

6:45 PM Warm Up
Upper track

Run Drills:
Hip flexor + ad/abduction leg swings, 20 ea. Leg; Tip Toes: 20 neutral, 20 external rotation, 20 internal rotation - repeat x 2; high knees 2 x 20m; cariocas 2 x 20m, etc.

Recovery Workout
Main Set:
400, 800, 1200, 800, 400
400 easy jog between each interval
10K Pace

Ongoing Workout
Main Set:
400, 800, 1200, 1600, 1200, 800, 400
200 easy jog between each interval
400's 2 mi TT Pace
800's @ 5K
1200 @ 5-10K
1600 @ 10K pace
 
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