Week Six of the Summer Fun Run Series takes us to the Vandalia Trail in Amo, Indiana.  The fun run route is a 3.279 mile out and back, starting at the trail head. The course may be a simple out and back, but its amenities offer plenty of shade and scenic views crossing Crittenden Creek.  Follow the red and blue SFR signs with directional arrows to guide you along the route in addition to the map on this page. 

To learn more about the history and continued development of the Vandalia Trail, click here: https://hendrickscountyparks.org/our-parks/vandalia-trail/

 

Workout of the Week: “Vroom Vroom on the Vandalia Trail”
 

Warm Up: 10–20-minute run/jog followed by Kinetic/Active Stretching Drills (20 Yards of Skipping, butt kicks, karaoke, high knees, strides)
 
“Vroom Vrom on the Vandalia Trail”
This workout can be run on any and all of the out/back trail. We will be doing a basic ladder workout which like all speed training helps with the following: increase metabolism, strengthen muscles, improve running speed, get you better oxygen efficiency when running, and of course improve your fitness! 
 
30 seconds Hard / 30 seconds jog/walk (recover)
1 min hard / 1 min jog/walk (recover) 
2 min hard / 2 min jog/walk (recover) 
3 min hard / 3 min jog/walk (recover)
3 min hard / 3 min jog/walk (recover)
2 min hard / 2 min jog/walk (recover) 
1 min hard / 1 min jog/walk (recover) 
30 seconds Hard / 30 seconds jog/walk (recover)
*1 circuit is 13 mins of total hard effort…If desired repeat up to 2 more times based on fitness level
 
Cool Down & Static Stretching:
·      10-20 minute jog/walk that should be followed by good stretching!

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