WAGGENER HIGH SCHOOL (Hubbards Lane, St. Matthews) — Google Maps
PAST WORKOUTS at Waggener High
3/21/17 Tonight is the last night before we loose the track for some time as we are getting a new rubberized surface. If you can help , here is the link. Tonight we’ll get into a little ladder. (upside down pyramid)Warmed up and ready to go at 6:30 /
400 at 10k race pace, 400 recovery, 800 @ 10k race pace, 400 recovery, 1200 @ 10 k race pace, 400 recovery, mile @ 10k race pace. (if you didn’t race last Saturday add one more 800 at the same pace. Cool down 5 min jog and STRETCH.
03/14/17 Well we get two more weeks on the track. Weather delay for track construction. So we will continue on with our half mile build to the Mini.
warm up well on these cool nights, at least 15 min of jogging with some stride outs 3-5 x 75 yards. Then we’ll hit 7 x 800 @ 10k race pace with a 400 recovery. Faster runners inside lane. Slower move a lane out and use staggers. Cool down 5 min jog and STRETCH.
03/07/17 Great night for some fun 200’s. Warm up and stretch well (after jogging 10-15 min) . 2 sets of 10 x 200 (200 recovery) , 600 between sets easy recovery jog. Hit theses at 5 k race pace. Be with 1-2 seconds of goal pace . Jog cool down 5-10 min. Last night at the track before construction begins to resurface with rubber. YAY!
02/28/17 Hopefully it will dry up a bit before tonight. Sharpen your 5k spead with 6 x 600 (200 recovery) Hit that 400 split right where you want your 5k race pace needs to be. After that we’ll pick it up just a bit , pacewise with 4 x200 (2oo recovery). Decrease speed interval by about 2-3 seconds. 5 min jog and stretch. Have a good Anthem 5k if your doing it.
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