2018 Running Program – Workout #3 – 5/23/18

Hi Gang,

The plan for this Wednesday’s workout is as follows:

Warm-up  – We’ll break into groups according to current fitness level and do 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good.

Track workout – we’ll do pick-ups on track, loosely grouped according  to ability level.

  • Blue group – pick-ups of 1:00, 1:00, 2:00, 2:00, 4:00, 2:00, 2:00, 1:00, 1:00 w/recoveries of ~3/4 the duration of pick-up (i.e pick-ups of 2:00 will have 1:30 recovery, 4:00 recovery will have 3:00 recovery)
  • Red group – pick-ups of 1:00, 1:00, 1:45, 1:45, 3:30, 1:45, 1:45, 1:00, 1:00 w/recoveries equal to duration of pick-up (i.e 1:45 pick-ups will have 1:45 recovery, 3:30 pick-ups will have 3:30 recovery)

Take the first two 1:00 pick-ups a little easier…almost as a warm-up…then run the remainder of the workout at a pace you could hold for approx 20 mins (if you had to). Feel free to let loose a little on last two one minute pick-ups. If you raced last weekend or are racing this coming weekend, it’s best to take it a little easier.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.  Much like warm-up but doesn’t need to be as long in duration.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

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