Summer Session – Workout #11 – 8/8/12

Hi Runners,

Here are the workouts planned for the 11th week of the summer program:

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 4 sets of {30secs fast, 30secs slow jog, 30secs fast, 30 secs slow, 60sec fast, 60 seconds slow}, then after 2-3min break, 1 x 1000m (timed).  Cool-down.  Note:  there will be an extra 1min jogging recovery after 2nd set of “fast/slow” running.  “Fast” sections should be at 1-2mi race pace.

See you there…

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