Hello Gang,

Here are tomorrow night’s workouts:

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

Walk/Run – 5:45PM – walk 3min,  jog 1min, repeat 8 times for a total of 32mins.   If you find yourself straining, slow down or just walk a bit during the running sections.  In other words, don’t horse it.

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 pick-ups of 2,2,2,4,4,2,2,2mins w/~90+sec walk/jog recovery/re-grouping periods, then cool-down jog.  We recommend you run the first 5 pick-ups at a pace you could sustain for 20-25mins (if you had too) and then run the last three 2min pick-ups a bit faster…as you feel.

All the best…

Coach P