NOTE: There will be no workout on the 4th of July. Check with your specific group coach for the make-up date.
Here are the workouts planned for the seventh week of the summer program:
Walk/Run – 5:45PM – walk 3min, jog 1min, repeat 8 times for a total of 32mins. Same as last week.
Basic Running – 5:45PM – 10-15min very easy jogging warm-up, then a series of “pick-ups” with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up. Workout will end with ~10min cool-down jog. Coach Lord will explain how to run the pick-ups etc.. 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 45-60mins.
Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, then pick-ups of 1 x 3mins, 4 x 2mins, 4 x 1min w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog. Suggested effort is ~5K race pace. Note: This group will extend the summer session to at least 8/8/12 in order to make up for the missed 4th of July class.
See you there…