Tuesday (West Side)

Tuesday Night Training Schedule for Late Winter/Spring/Summer/Fall 2019

(March 12 – October 29, 2019)

Cedar Hills Recreation Center
11640 SW Park Way, Beaverton, 97005

Warm-up and Cool Down

Get to the Cedar Hills Recreation Center- (Corner of Cedar Hills Blvd. and Park Way: Back parking lot) a bit early to stretch and drink some fluids. We start at 6:00. Everyone does a 1.5-mile warm up together before we split up into steady state and interval groups. After the workout, you should cool down and stretch a bit and drink some more fluids. This will help prevent lactic acid build up in the muscles so they don’t get sore.

Running in the Dark

Your safety is our primary concern when running in the dark.  For these reasons, here’s some safety tips to consider when running from Cedar Hills after sunset.

• Run with a partner when you can. There is safety in numbers.
• Ditch the headphones or wear only one earbud and keep the volume low–you want to be able to hear trouble approaching.
• Carry a phone and enable the “medical ID” function.
• Wear reflective gear and a headlamp when running in the dark.
• Ideally, run where there are other people and activities around you.
• No matter how confident you might look and feel, be aware of your surroundings

Caution

Bring your own fluids if you want to drink during your run. There is water at the beginning and end.

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.

Repeats and Recovery

To keep the workouts simple, recoveries will generally be 200-400 meters between intervals depending on how long the interval is. Most of our repeat sessions consist of 2.5 miles of speed plus your recovery. You can always adjust your workout accordingly if you want to do more or less speed.

Steady State Runs/Walks

For those who just want to run or walk a designated distance, we have a 4.5 mile and 6.7 mile route. The 1.5-mile warm-up is included in these routes. These routes have written directions but enough people have run these that you shouldn’t need them.  If you want to go a shorter distance, we can make adjustments for you.

Interval Schedule

• March 12      1×1200, 2×800, 3×400                        
• March 19      5×800                                                   
• March 26     Mile, 1200, 800, 400                             
• April 2         1×1200, 2×800, 3×400(Pizza) 
• April 9          2×800, 6×400                                                  
• April 16         4×800, 2×400                                         
• April 23           1200, 800, 400, 800, 800                    
• April 30             1×800, 3×400 (2 sets)                            
• May 7    1×1200, 2×800, 3×400 (Pizza)                   
• May 14    2×800, 1×400 (2 sets)                                      
• May 21    1 Mile, 800, 400, 800, 400                         
• May 31   5X800                                                    
• June 4         1×1200, 3×800, 1×400 (Pizza)                          
• June 11      9×400                                                                  
• June 18 Mile, 2×800, 2×400                                    
• June 25 1×800, 3×400 (2 sets)                                        
• July 2         4×800, 2×400 (Pizza)
• July 9 2 x 800, 1 x 400 (2 sets)
• July 16    2×800,1×400 (2 sets)
• July 23    Mile, 3×800
• July 30    9×400
• Aug 6 2×1200,3×800 (Pizza)
• Aug 13 2×800, 6×400
• Aug 20 5×800
• Aug 27   Mile, 1200, 800, 400
• Sept 3 3×800 (2x) (Pizza)
• Sept 10   4×800, 2×400
• Sept 17 1200,800,400,800
• Sept 24       1×800, 3×400 (2 sets)
• Oct 1 9×400 (Pizza)
• Oct 8      Mile, 3X800
• Oct 15       1×800, 3×400(2 sets)
• Oct 22       4×800, 2×400
• Oct 29        1×1200, 3×800