TRACK WORKOUTS

Schedule:

Tuesdays, 6:00 PM

Location:

Monhagen Middle School,
555 County Route 78, Middletown, NY [Map]
or Wolslayer Field, less than mile away at 294 NY-211, Middletown, [Map] if in use.

Workout:

May 12th

5:40pm (or earlier) - warmup jog
5:50pm - drills
6:00pm - workout start

• 1-7-1 ladder. Starting from 100m, extend each rep by 100m, up to 700m, and then back down, with a 200m walk/jog between each, i.e.:
   100m on, 200m walk/jog
   200m on, 200m walk/jog
   300m on, 200m walk/jog
   ...
   600m on, 200m walk/jog
   700m on, 200m walk/jog
   600m on, 200m walk/jog
   ...
   300m on, 200m walk/jog
   200m on, 200m walk/jog
   100m on, 200m walk/jog
   
• Cooldown (at least 1mi easy)

 

Coach: Yufeng Guo

April

The Orange Runners Club weekly track workouts are evenings when daylight permits.

Health Activity Warning
I know that running is a potentially hazardous activity. I should not enter and run unless I am medically able and properly trained. I agree to abide by any decision of any officials relative to my ability to safety complete the activity. I assume all risks associated with running in this event, including but not limited to: falls, contact with other participants including the risk of becoming exposed or infected by COVID-19 or any other known or unknown disease, the effect of the weather including: high winds, hot or cold temperatures, humidity, traffic and the condition of the road, all such risks being known and appreciated by me.

Having read this and knowing these facts, and in consideration of your acceptance of my participation, I hereby for myself the reader, waive and release the Orange Runners Club, Inc., its officers and agents, the City of Middletown, the State of New York, the track workout location, all sponsors their representatives and successors, including employees, from all claims or liabilities of any kind arising out of my participation in this event even though that liability may arise out of negligence or carelessness on the part of other persons.

 
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