NOTE: Thursday Evening workouts are temporarily suspended.

More information about ORRC’s Thursday evening workouts will be posted here and in ORRC’s monthly newsletter.

Thursday night workouts are organized by the ORRC and are held at the Cleveland High Track.
The workouts are open to all runners and walkers and you do not need to be a club member to
participate. All abilities are welcome! We have fast runners, slow runners, fast walkers, slow
walkers, fast talkers, incoherent talkers, old, young, etc. Clearly you must fit into one of those
categories!

Current Workouts

As a result of an interest in the renovation of the Cleveland High Track, ORRC is using the lighted
track for year-round training. Entrance to the track is on S.E. 33rd Avenue, just north of Powell
Boulevard. Workouts begin at 6 p.m., so arrive at 5:45 p.m. so you have time to warm up.

Warm-Up & Cool Down

All runners/walkers should warm-up before working out. 15-20 minutes of easy jogging or
walking. Repeat runners include 100 meter strides. Don’t forget a light stretch after warm-up and
cool down and stretch after your workout for 10-20 minutes. Always rehydrate afterwards.

Caution

Bring your own fluids to the workout. Water source is turned off during most of the winter months.
Repeat sessions are designed for experienced runners. As a guide – you should not be doing
repeat training if your weekly mileage is less than 20 miles per week and no more than 10% of
your weekly mileage should be composed of repeat sessions. Be sure to take a rest day or a
very easy run day after any speed workouts. All participants should be medically able and
properly trained before participating in any physical exercise.

Repeat Recovery

To keep the workouts simple, recoveries will generally be one half the distance of the stated
repeat. For example, if the repeat is 800m, recovery will be 400m. Recoveries between sets
(indicated by ( ), will be 400m regardless of last repeat. No recoveries less than 200 meters.

Pizza Nights

There will be pizza at the workout the first Thursday of each month.