Author: Coach Paul

Summer Session – Workout #10 – 7/12/17

Hi Gang,

Here are the workouts planned for Wednesday 7/12/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of 4, 4, 4, 3, 2, 1 mins w/recovery about 60-75% of time of pick-up.  Run 1st 4 min pick-up at pace you could sustain for 25-30 mins. After that, increase pace gradually if feeling good.  Everyone should do cd (cool-down) walk or jog after track workout…5-10 mins minimum.

Guests welcome…

See you there…

Coach Paul

Summer Session – Workout #9 – 7/5/17

Hi Folks,

Here are the workouts planned for Wednesday 7/5/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of 9 x 2 mins @repeatable pace, w/~75 sec recovery (a bit longer after every 3rd pick-up), then cool-down jog.

Guests welcome…

See you there…

Coach Paul

Summer Session – Workout #8 – 6/28/17

Hi Gang,

Here are the workouts planned for Wednesday 6/28/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of 3 x 5 mins @~20-30 min race, w/2-3 min recovery…then 3 x 1 min as you feel w/~2 min recovery, then cool-down jog.

Guests welcome…

See you there…

Coach Paul

Summer Session – Workout #7 – 6/21/17

Hi Studs and Studesses,

Here are the workouts planned for Wednesday 6/21/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of 2, 2, 4, 2, 2, 4 mins @~20 min race, w/1-2min recovery…then 2 x 200m as you feel w/1-2 mins recovery, then cool-down jog.

Guests welcome…

See you there…

Coach Paul

Summer Session – Workout #6 – 6/14/17

Hi All,

Here are the workouts planned for Wednesday 6/14/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of 5 x 3 mins @20 min race, w/~2min recovery…then 3 x 1 mins as you feel w/1-2 mins recovery, then cool-down jog.

Guests welcome…

See you there…

Coach Paul

Summer Session – Workout #5 – 6/7/17

Hi Folks,

Here are the workouts planned for Wednesday 6/7/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of 3, 4, 5, 4, 3 mins @25-30 min race pace w/recoveries of ~1/2 duration of pick-up, then cool-down jog.

Note short recovery and high volume. Need to pace.

Guests welcome…

See you there…RAIN or SHINE!!!

Coach Paul

Summer Session – Workout #4 – 5/31/17

Hi Gang,

Here are the workouts planned for Wednesday 5/31/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20 mins easy jog around high school grounds, return to track, then 8 x 90 secs @repeatable pace w/90 sec recovery, then cool-down jog.

Guests welcome…

See you there…RAIN or SHINE!!!

Coach Paul

Summer Session – Workout #3 – 5/24/17

Hi Gang,

Here are the workouts planned for Wednesday 5/24/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, return to track, then pick-ups of 4-5 x 4 mins, w/2-3 min recovery/regroup period. Run 1st pick-up at 30 min race pace (a pace you could hold for 30mins if you had to) and pick up slightly from there as you feel. Follow workout w/cool-down jog.

Guests welcome…

See you there…RAIN or SHINE!!!

Coach Paul

Summer Session – Workout #2 – 5/17/17

Hi Gang,

Here are the workouts planned for Wednesday 5/17/17:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, return to track, then pick-ups of 1,2,3,3,3,2,1 mins w/walk/jog recovery/re-grouping periods ~ equivalent to interval period, then cool-down jog.  Run pick-ups at a repeatable pace…a pace you can maintain throughout the workout. Take the first couple of pick-ups easier…and last few a little faster.

Guests welcome…

See you there…RAIN or SHINE!!!

Coach Paul

Session #1 – Opening Night

Hi All,

Time to get back at it. Tonight is first night of the Spring/Summer running group at the Barnstable HS track.

We didn’t do application forms this year as yours truly has had a few too many personal responsibilities. Instead we’ll just do a quick sign-up at the track.  It’s $50 for everyone…new or old. Checks payable to Kevin Petrovek.

Here are the workouts planned for the Wednesday 5/10/16:

Basic Running – 5:45PM – Interesting combo of walking, easy jogging, running…usually lasting ~60 mins

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, return to track, then pick-ups of 1,1,2,2,2,2,2,2 mins w/walk/jog recovery/re-grouping periods ~ equivalent to interval period, then cool-down jog.  Run pick-ups at a repeatable pace…a pace you can maintain throughout the workout.

Guests welcome…

See you there…RAIN or SHINE!!!

Coach Paul