Here are the various workouts planned for the fourth week of the summer program:
Walk/Run – 5:45PM – walk 1min, jog 2min, repeat 10 times for a total of 30mins.
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 ~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 (~2mi) easy jog around high school grounds, return to track, then pick-ups of 1,2,2,2,3,2,2,2,1mins w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog. Recommended pace for the pick-ups…particularly through the 1st half of the workout…is a pace you can hold on the night for 15-20mins.
For those that raced this past weekend…particularly those that ran longer races…I’d suggest coasting a bit. Wait until next week to get back into normal training.
PS Drop-ins, relatives, friends always welcome…