Spring/Summer Session – Week #3 – 5/26/10

Hi Folks,

Again…if any of you are finding the workouts a bit too difficult or if you are overly tired the days following the workout, make sure to back off the effort.   If necessary, you can always switch to an easier group. 

Here are tomorrow night’s workouts:

Walking – 5:45PM – 30-40mins of stepping around the high school grounds.

Walk/Run – 5:45PM – walk 1min,  jog 1min, repeat 15 times for a total of 30mins.   Same as last week…

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” on track with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with 10-15min cool-down jog.  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-55mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, return to track, then a “ladder” of 90, 90(secs), 2,2,3,3,2,2(mins),90,90(secs) pick-ups w/~90+sec walk/jog recovery/re-grouping periods, then cool-down jog.  Recommended pace for the pick-ups is fastest pace you can hold for at least 20-30mins.  Go “up” the ladder a little easier than “down”…

All the best…

Coach P

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