2018 Running Program – Workout #16 – 8/22/18

Hi All,

Here’s the plan for this Wednesday:

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 relaxed. Time it so you are ready for the track at ~6:20PM.

Track workout – Pick -ups of 2, 4, 6, 4, 2 mins @20-30 min race effort (pace you could hold for 20-30 mins if you had to) with recoveries of 1:15, 2:30, 3:45, 2:30, 1:15. Recovery might be a little longer if heat & humidity returns in full force.

Note 1: We’ll reduce the duration of the middle 6 minute pick-up for those that are tired from Falmouth and for others whom it may be a bit too much on the night.

Note: 2: We’ll do a bonus pick-up or two for those looking for a little more volume.

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…

Coach Paul

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