2019 Running Program – Workout #22 – 10/2/19

Hi Everybody,

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 – pick-ups of 5, 5, 5, 3, 3, 3 mins @20-30 min race pace (a little faster on the 3 min pick-ups) with 2 min recoveries
  • Workout 2 – pick-ups of 4*, 4*, 4*, 3, 3, 3 mins @20-25 min race pace with recoveries of 3 min recoveries on 4 min pick-ups/2 mins on 3 min pick-ups

*Or 800m…whichever comes 1st

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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