It looks like the weather is once again going to provide extra challenge. At this point in the year…we usually extend the length of the intervals…use short recoveries…and run at paces a little that are a little slower…but a bit more specific to those training for longer races (half marathon, marathon etc). Unfortunately, the severe heat makes the long intervals impractical this week. We’ll go with a different approach.
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 – 3-4 sets of 3 x 2 mins w/1 min recovery, 2-3 mins recovery between sets. Suggested pace for the 2 min pick-ups for those doing all 4 sets is the best pace you can hold for 30 mins continuously…on the night.
Another way describing this workout would be – 9-12 x 2 mins with a 1 min recovery, except recovery will be 2-3 minutes after every 3rd pick-up.
Please note: For many of you..I am going to suggest you skip 1 of every 3 pick-ups…so you get longer recovery. I’ll explain at the track.
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…