Author: Coach Paul

2018 Running Program – Workout #11 – 7/18/18

Hey Gang,

Wanted to get this up now as I’ll be away for a few days…

Here’s the plan for next 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.

Track workout – 2 x 5 mins @~30 min race pace w/2:00-2:30 recovery (some will do shorter)

– 2 x 3 mins @~20 min race pace w/2:00 recovery

– 2 x 90 secs as you feel w/2:00 recovery

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

2018 Running Program – Workout #10 – 7/11/18

Hey Folks,

We’re back to our usual 6:00PM time this week.

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.

Track workout – 5 x 4 mins @25-30 min race effort (pace you could hold for 25-30 mins if you had to…not too hard) with 2:00-2:30 recoveries.

Note: I’ll suggest that some people will instead do 5 x 3 mins with 3:00-3:30 recovery. This may be people for whom 5 x 4 mins is slightly too aggressive…but also people who…for a variety of reasons…prefer shorter intervals done at a slightly more intense effort.

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

2018 Running Program – Workout #9 – 7/4/18 (8:00AM)

Hey All,

The plan for the 4th of July workout…starting at 8:00AM 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.

Track workout – 8 x 2 mins @15-20 min race effort (pace you could hold for 15-20 mins if you had to) with 75-90 sec recoveries. If heat is really oppressive, we can extend recoveries where needed.

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

2018 Running Program – Workout #8 – 6/27/18

Hey Gang,

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

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.

Track workout –  1 x 5 mins @30+ min race pace, 2 min recovery, then 6-8 x 90 secs @repeatable (getting slightly faster as you go) pace with 90 sec recoveries.

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

2018 Running Program – Workout #7 – 6/20/18

Hey Folks,

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

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 easy…although pushing the last 2-3 mins of the warm-up can be good as it helps you transition into the track work.

Track workout –  Pick-ups of 4, 2, 2, 4, 2, 2 mins @~20 min race pace with 1-2 mins walk/jog/re-group recoveries…then (maybe) 2 x 200m as you feel w/full recovery.

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

2018 Running Program – Workout #6 – 6/13/18

Hi Superstars,

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

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 easy…although pushing the last 2-3 mins of the warm-up can be good as it helps you transition into the track work.

Track workout –  pick-ups of 1, 2, 3, 4, 3, 2, 1 mins with walk/jog/re-group recoveries of ~2/3 of the pick-up duration. Suggested pace for the first 4 pick-ups is 20-30 min race pace. After that…go as you feel.  We’ll modify workout for individuals as necessary.

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

2018 Running Program – Workout #5 – 6/6/18

Hi All,

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

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 easy. Come back to the track feeling good.

Track workout –  pick-ups of 2, 4, 4, 4, 2 mins @30 min race pace, with walk/jog/re-group recovery of ~90 secs.

Note 1 – pay attention to the easier intensity, shorter recovery.

Note 2 – Red group will do pick-ups of 0-15 secs less in duration, depending on mood of group.

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…RAIN or SHINE…although a little shine would be nice.

Coach Paul

2018 Running Program – Workout #4 – 5/30/18

Hi Folks,

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

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 easy. Come back to the track feeling good.

Track workout – we’ll do this one in one big group – 8 x 90 secs at a progressive/repeatable pace with ~90 secs recovery walk/jog/re-group.  Start conservatively (20 min race pace) and gently pick-up pace as the workout goes on.

Note: Some of you have been racing a lot. If so, consider taking it a little easier so as not to burn out.

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…RAIN or SHINE!!!

Coach Paul

2018 Running Program – Workout #3 – 5/23/18

Hi Gang,

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

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 easy. Come back to the track feeling good.

Track workout – we’ll do pick-ups on track, loosely grouped according  to ability level.

  • Blue group – pick-ups of 1:00, 1:00, 2:00, 2:00, 4:00, 2:00, 2:00, 1:00, 1:00 w/recoveries of ~3/4 the duration of pick-up (i.e pick-ups of 2:00 will have 1:30 recovery, 4:00 recovery will have 3:00 recovery)
  • Red group – pick-ups of 1:00, 1:00, 1:45, 1:45, 3:30, 1:45, 1:45, 1:00, 1:00 w/recoveries equal to duration of pick-up (i.e 1:45 pick-ups will have 1:45 recovery, 3:30 pick-ups will have 3:30 recovery)

Take the first two 1:00 pick-ups a little easier…almost as a warm-up…then run the remainder of the workout at a pace you could hold for approx 20 mins (if you had to). Feel free to let loose a little on last two one minute pick-ups. If you raced last weekend or are racing this coming weekend, it’s best to take it a little easier.

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…RAIN or SHINE!!!

Coach Paul

2018 Running Program – Workout #2 – 5/16/18

Hi All,

This Wednesday’s workout will look like this:

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 easy. Come back to the track feeling good.

Track workout – we’ll do pick-ups on track, loosely grouped according  to ability level.

  • Blue group – 4-5 x 3:00 @20+min race effort w/2:00 jog/walk/re-group recovery
  • Red group – 4-5 x 2:30 @repeatable pace w/2:30 walk/re-group recovery

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…RAIN or SHINE!!!

Coach Paul