2019 Running Program – Workout #20 – 9/18/19

Hi Gang,

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 (2 alternatives):

  • Workout 1 – (marathoners, half marathoners, long triathlons etc) – 4 x 6 mins @30 min race pace with 2 min recoveries – need to pace correctly
  • Workout 2 – (short course triathletes, 5K goal runners, others) – 8 x 2 min @repeatable pace with 2 min recoveries

Everyone will all be on the same clock so you will all be together for a lot of it.  The folks doing the 6 minute pick-ups will always be starting with the people doing 2 min pick-ups. The group doing 2 min pick-ups will simply be recovering during part of the 6 min group pick-ups.  It should work out nicely…even if I’ve confused the hell out of you here. For more confusion…see below.

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

 

Min beg Min end Group 1 (6 min pick-ups) Group 2 (2 min pick-ups)
0 2 run run
2 4 run recover
4 6 run run
6 8 recover recover
8 10 run run
10 12 run recover
12 14 run run
14 16 recover recover
16 18 run run
18 20 run recover
20 22 run run
22 24 recover recover
24 26 run run
26 28 run recover
28 30 run run

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