2019 Running Program – Workout #19 – 9/11/19

Hi Troops,

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

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready about 6:20-6:25PM.

Track workout (with loose guidelines):

  • Experienced marathoners – 6 x 4 mins @~30 min race pace (not too hard) with ~2 min recoveries
  • Half marathoners, less experienced marathoners – 5 x 4 mins @~30 min race pace with ~2 min recoveries
  • Triathletes, people participating in shorter events, people who have just raced etc  – 4 x 4 mins @20-30 min race pace with ~2 min recoveries
  • People getting into shape – 3-5 x 3 mins @repeatable pace w/3 min recoveries

I’ll help guide you to appropriate workout…if you want me to.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

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