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Tuesday Track Night at Waggener

PACE CALCULATOR

WAGGENER HIGH SCHOOL (Hubbards Lane, St. Matthews) — Google Maps

 

get r done

get r done

Click here to learn more about Tuesday Track Night

PAST WORKOUTS at Waggener High

Weekly Workouts: 6:30 Tuesday Nights @ Waggener. (no charge) by Rich McCurdy (past 

 

9/20/16  

Tuesday Night at the Track!!

Looks to be Good weather

We will be meeting at the corner of Browns Lane and Nourborne Blvd due to soccer at Waggener HS track.

warm up 1-2 miles 10-20 min

Workout will be 12x 400 x 400 cool down or stop start 2min

Cool down 10-20 Min

stretch

See you ourt there,

Rich

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9/13/16

Like This Page · 18 hrs ·

Tuesday Night at the Track

 

Looks to be good weather

Looks like the we will meet at the church parking lot on Corner of Browns Lane and Norbourne Blvd due to Soccer at Waggener HS

map attached

Warm up- 1-2 Miles 10-20 Min

Work out will be based on the marathon Pace

6 x 800 – 400 recovery – walk or jog

cool down

1-2 miles 10-20 Min

Stretch

See you out there

800's at Norbourne

800’s at Norbourne

9/6/16 Tuesday Night at the Track

Looks like a good night to run,

Workout 

10-20 Min warm-up 1-2 miles 

ladder night 

start off with 

4x 200 – 200 recovery 

2 x 400 – 400 recovery or stop/start 2 min recovery 

2 x 600 – 400 recovery or stop/start 2:30 min recovery 

1x 800 – 400 recovery or stop/start 3:00 min recovery 

2 x 600 – 400 recovery or stop/start 2:30 min recovery 

2x 400 – 400 recovery or stop/start 2 min recovery 

4x 200 – 200 recovery 

cool down 10-20 min 1-2 miles 

Stretch 

see you out there 

Rich

8/30/16 Tuesday Night at the track 

Its gonna be a hot one so drink lots of fluids throughout the day!

Workout Fast and steady! 

Warm-up 10-20 min or 1-2 miles 

15 x 200 x 200 recovery 

Cool down 1-2 miles 10- 20 min 

Stretch 

V/r

Rich

8/9/2016 Tuesday night at the Track.  

We might need rain gear but rain will certainly cool you off ! ????

Workout. 

Warm up 10-20 min. 1-2 miles 

Ladder 

200 – 200 recovery 

300 – 200 recovery 

400 – 400 recovery 

600- 400 recovery or stop start 2 min 

800- 400 recovery or stop start 2 min 

1000- 400 recovery or stop start 2 min 

800- 400 recovery or stop start 2 min

600- 400 recovery or stop start 2 min 

400 – 400 recovery

300 – 200 recovery 

200 – 200 recovery

Cool down. – 10-20 min. 1-2 miles.  

Stretch 

Rich

7/26/16 Tuesday Night at the Track 

warm up- 1-2 miles / 10-20 min

Workout 

10 x 100 m 100 m jog 

16 x 200 m 200 recovery or stop start 90 sec 

cool down 1-2 miles 10-20 min 

stretch 

Rich

7/12/16 Tuesday Night at the Track 

Looks like rain in the forcast 

warm up- 1-2 miles / 10-20 min
Workout 
10 x 100 m 100 m jog 
14 x 400 m 400 recovery or stop start 90 sec 
cool down 1-2 miles 10-20 min 
stretch 

Rich

7/5/16 Tuesday night at the track 

Looks like we will have Newton shoes with us tonight showing there new line of shoes !! 


Workout 


Warm up 10-20 min 1-2 mile s


2x 800. 400 recovery 


10x 200 – 200 recovery 


2x 800. 400 recovery 


Cool down. 10-20 min. 1-2 miles 


Stretch


Rich

6/21/ 16 

Tuesday Night at the Track 

Waggener HS track 


Warm up- 1-2 miles 10-20 min   


15 x 200- 200 recovery jog or start and stop 1min 


10 x 100 300 recovery jog or start and stop 


cool down – 1-2 miles 10-20 min 


stretch/ drink water 


Rich

5/24/16 

Tuesday night at the track Waggener HS Track

(all ages / all speeds ( Slow or fast) and all abilities are welcomed

Work out

Warm-up – 1-2 miles 10-20 min

6x 200 – 200 recovery jog between

6x 400 – 200 recovery jog between

6x 200 – 200 recovery jog between

Cool down- 1-2 miles 10-20 Min

stretch –

Rich

5/17/16 Tuesday night at the track Workout Warm-up. 1-2 miles. 10-20 min

2 X 200. 200 recovery 

2. X 300 100 recovery 
2 X 400. 400 recovery 
2 X 600. 400 recovery 
1 X 400 400 recovery 
1 X 300. 100 recovery 
1 X 200. 200 recovery 
Cool down. 1-2 miles. 10-20 min

Stretch 

Rich
4/19/16 

Tuesday night at the Track
Congrats to all that Participated in the Boston marathon
Work out is as follows!!
Warm-up 10-20 mins 1-2 Miles
10 x 600 m 400 revcovery jog of stop and start after 2 MIN 30 SEC
Cool down 10-20 min jog
See you all out there
Rich

4/12/16

Tuesday night at the track

Work out is as follows:

Warm-up

1-2 miles 10-20 minutes

ladder night

100 x 100 recovery x 2

200 x 200 recovery x 2

300 x 300 recovery x 2

400x 400 recovery x 2

500 x 400 recovery x 2

400 x 400 recovery x 2

300 x 300 recovery x 2

200 x 200 recovery x 2

100 x 100 recovery x 2

cool down

1-2 miles 10-20 minutes

stretch

V/r

Rich

4/5/16 

Tuesday night at the Track

Waggener HS Track

warm up 10-20 minutes 1 to 2 miles

10 – 800 M 400 recovery jog or stop / start after 2:30 min

Cool down 10-20 Min 1-2 miles

stretch

Rich

3/8/2016 Ken Combs Running Store

Published by Richard E Mccurdy Jr · 7 hrs ·

Tuesday night at the Track

Workout will be a Waggoner HS track 630

Warmup – 10-20 min. 1-2 miles. Stretch

8 X 800. 10k pace. Rest either 400 recovery or start and stop for 2 min

Cool down 10-20 min. 1-2 miles Stretch

Rich

3/1/16  Tuesday night at the Track

We are back at the Track Waggener HS 630pm

Workout

w/up 10-20 min 1-2 miles

15 x 200 200 recovery or stop for 1 min then start

5 100m stride outs – not looking at speed but looking at correct running form.

Cooldown

10-20 min 1-2 miles

We can only hope the rain is gone by then!!

see you at the Track

Rich

 

Discussion

4 thoughts on “Tuesday Track Night at Waggener

  1. Is this the venue to get help on running technique from someone at KCRS?

    Posted by Lynn Thomas | March 3, 2012, 9:06 am

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