Spring/Summer Session – Week #9 – 7/7/10

Hello Gang,

Yikes…it’s hot.  Take it easy out there.

Here are tomorrow night’s workouts:

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

Walk/Run – 5:45PM – walk 4min,  jog 1min, repeat 7 times for a total of 35mins. 

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 2x3mins, 4x2mins 4x90secs w/~90+sec walk/jog recovery/re-grouping periods, then cool-down jog.  We recommend you run the 3min pick-ups at a pace you could sustain for 20-30mins, the 2min pick-ups at a pace you could sustain for 15-20mins and the 90sec pick-ups as you feel.

Bye for now…

Coach

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