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Tuesday Track Night at Waggener

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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) 

 

02/21/17 Tonight really concentrate on that stretch after jogging and after the main workout. Cara will lead some really good hip , achilles, quad  and calf stretches for SPEED running. A favorite workout are these 300’s tonight.

3 x (5 x 300) with 100 recovery between each rep and a 500 recovery between sets. Goal 5k pace is what your shooting for. Go easy easy on that recovery because she’s a short one. Jog 5 min and stretch afterwards. (static)

02/14/17   Time for another 800 build. Warm up and be ready to go at 6:30 (STRETCH after 10 min jog) Then we’ll hit 6 x 800 with a 400 recovery. @ 5 k race pace. Jog / walk the recovery….keep moving . 5 min jog cool down.(stretch)

2/7/2017  yea for warm , but let’s keep the rain away. It won’t hurt us. Delay for lightening.

Warm up 15 min and stretch. Then 10  x 400 w/ 400 recovery…..5k race pace. Hit these right on and keep the recovery lively because it’s a large recovery. Cool down 10 min jog.

01/24/17 A nice night for some pace running (10k goal race pace) Be warmed up and ready to go at 6:30. (jog 10-15 minutes and stretch)

4 X 1k at pace and only a 200 recovery so don’t get carried away. Be consistent or you can descend to a bit faster than 10 k pace. Followed by

4 x 200 at 5k race pace (descend as well if you like)

5 min jog and stretch.

 

01/17/17  Take advantage of the warm weather and get in a much needed track workout tonight at Waggener High School. Btw they will be rubberizing the track this spring.

Be warmed up by 6:30 , 10 min jog and stretch.

2 x 400 (5k race pace) 200 recovery- 800 10k race pace, 400 recovery, 1200 10k race pace , 400 recovery, 800, 10k race pace 400 recovery, 2 x 400 5k race pace 200 recovery. Wear a watch!

5 min jog and stretch. PLEASE STRETCH at least 5 min. Static deep stretches.

Several are grabbing a bite after so please join.

01/10/17  Tuesday Track Night Starts back up (new coaches) free

BARRY STOKES , CARA NICHOLS , MIKE JOTAUTAS (ALL CERTIFIABLE) 

6:30 Waggener High School

Be Warmed up (10-15 jog and stretch) by 6:30

The famous Half Mile Build guarantee pr (for most). By the Derby Mini Time

2 x 400 (5 k race pace, goal) 400 recovery

4 x 800 (10 k race pace, goal) 400 recovery

Cool down 5-10 jog n stretch

 

12/6/16 Tuesday Night at the track!! 

Hopefully the rain will go away 

warm up – 10-20 min / 1-2 miles 

ladder time

200 – 200 recovery or stop 45 sec go 

400 – 400 revovery or stop 1 min 30 sec go 

600 – 400 recovery or stop 2:00 min go

800 – 400 recovery or stop 2:00 min go 

1000- 400 recovery or stop 2:00 min go 

800- 400 recovery 

600- 400 recovery 

400- 400 recovery 

200- 200 recovery 

cool down – 1-2 miles 10-20 min 

stretch 

Rich

11/15/16 Tuesday night at the track!!


Congrats to many whom had participated in many of the marathons such as New York, Monumentum in Indy , Urban bourbon, 


Tonights workout 


warm up 


10-20 minutes 1-2 miles


8 x 600 x 200 recovery or stop / start 2 minutes 10k pace 


10-20 min cool down 1-2 miles 


stretch 


see you out there 


V/r


Rich

10/25/16  Tuesday night at the Track Waggener HS Track Warm – up 1-2 miles/ 10-20 min 

Workout – 6 x 800 m either 400 recovery or stop / start after 2 min

cool down 1-2 miles 10 -20 min 

stretch good

see you all out there,

Rich

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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