Goodwood Park Workout from Spoke and Hub
September 22, 2022 @ 5:30 pm – 7:00 pm
Spoke and Hub
Meet in parking lot by larger right side deck area but don’t block entrance into the restaurant.
1.5 or 2 Miles – warm up down St. Landry to left on Capital Heights heading toward Goodwood Park. BE CAREFUL CROSSING JEFFERSON. THERE IS A LIGHT AT CLAYCUT IF YOU NEED IT TO CROSS SAFELY.
Go to cone at park start. Do one lap from start cone to 880/Half Mile Cone. Time that half mile or listen as your Coach times it. Your mile pace is double that. It is good to know where you are in terms of pace.
For a total of 2 Miles do the loop again and time it trying to stay the same or improve.
3-5 Miles – easy run down Capitol Heights to South Foster – u-turm and head back to Goodwood Park for 1 Mile warmup.
220/440 sets – run a pick up 220/easy 220. Then run a 440 pick up. (440 starts at the sharp curve that ends at the cone at the end of the loop). Run one easy full loop for recovery.
Do 2 or 4 Full sets depending on how far you want to go.
RUN NOTE – each lap around Goodwood Park is 880 or half a mile. SO…that means each of these workout sets is a MILE.
**Cocktails note – the front dining room of Spoke and Hub is sold out so let’s have beers and drinks on the deck**