Tuesday Night @ Burlington HighSchool
Meeting at 5:45pm
Text or email TJ to make sure you’re on the communications list:tjmurphywriter@gmail.com ph:619-2-3-4750
Workout options:
Long Cruise Intervals – 3-4 x 1-mile at a brisk pace with 90-second recoveries. (on the 1-mile loop). VDOT recommendation for spring marathoners: T pace.
Hill Repeats – 6 xa half-mile loop that includes a solid hill climb (for strength and power). Speed: Whatever works feels for you and your current fitness. The hill will do the work.
Plus: Strength and Mobility with Coach Tom.
Notes from Tom:
Meeting location: student parking lot at https://maps.app.goo.gl/2A4ms1Es93MBZ1br9
Burlington High School warmup out & back: https://connect.garmin.com/modern/course/319408802
Burlington High School one mile loop (pictured below): https://connect.garmin.com/modern/course/315635649
Core strength, balance, and mobility workout (optional, after the main workout): https://maps.app.goo.gl/Hjqwr1xkAtXYnu2P8 The workout includes getting down on the ground outdoors, so bring a mat if you prefer. I’m planning on doing this workout over on the Burlington High School track and see how that surface works for us.
- 10 minutes
- cat cow stretch – 30 seconds
- alternating quadruped – 30 seconds
- lying straight leg raise – 1 minute
- rope climber crunch – 1 minute
- frog squats – 1 minute
- warrior 3 pose on left leg – 30 seconds
- warrior 3 pose on right leg – 30 seconds
- donkey kicks left leg – 30 seconds
- donkey kicks right leg – 30 seconds
- sumo squat pose – 1 minute
- side plank left side – 30 seconds
- side plank right side – 30 seconds
- superman from floor – 1 minute
- lunging hip flexor stretch left leg – 15 seconds
- lunging hip flexor stretch right leg – 15 seconds
- 90/90 stretch left leg – 15 seconds
- 90/90 stretch right leg – 15 seconds