Note – all groups start at the same time.  Also, a separate workout for Running & Racing is planned.

Here are the various workouts planned…RAIN OR SHINE:

Walk/Run – 5:45PM – walk 60secs,  jog 60secs, repeat 15 times for a total of 30mins.

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with ~10min cool-down jog.  Most of the workout will take place at the Jr High until the new track is ready.  For now…meet at the track…or what’s left of it…until you hear otherwise.

Running & Racing – 5:45PM – ~15+mins easy jog around high school grounds, end up at Jr High, then pick-ups, 8x90sec @~3K-5K race pace, cool-down.

Have fun!!!

Time to start up another session.   Anyone signing up at the track tomorrow night should try to arrive a little earlier.

Here are the various workouts planned the first night fall session RAIN OR SHINE:

Walk/Run – 5:45PM – walk 90secs,  jog 30secs, repeat 15 times for a total of 30mins.

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with ~10min cool-down jog.  Most of the workout will likely take place at the Jr High until the new track is ready.  For now…meet at the track…or what’s left of it…until you hear otherwise.

Running & Racing – 6:00PM – ~15mins easy jog around high school grounds, end up at Jr High, then pick-ups of 2,2,4,2,2,4,2,2min w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog.

Try to relax the first night…

Good luck!!!

Those groups that normally use the track will use the Jr High until the track is ready.  Apparently they are ahead of schedule…so it might not be too long a wait.

You can download the application here.

All the best…

Here are tomorrow night’s workouts – our grand finale of the current session:

Walking – 5:45PM – 30-40mins around the high school grounds.

Walk/Run – 5:45PM – walk 12min,  jog 1min, repeat 3 times for a total of 36mins. 

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” over at Jr High with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with 10-15min cool-down jog.  Total workout time is 45-55mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, then pick-ups of 3,2,1,3,2,1,3,2,1mins  w/~90+sec walk/jog recovery/re-grouping periods, then cool-down jog.  We recommend you run the pick-ups at a pace you could sustain for 15-20mins. 

See you there…

Coach

Here are tomorrow night’s workouts:

Walking – 5:45PM – 30-40mins around the high school grounds.

Walk/Run – 5:45PM – walk 10min,  jog 1min, repeat 3 times for a total of 33mins. 

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” on track with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with 10-15min cool-down jog.  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-55mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, then 6x3mins, w/~90+sec walk/jog recovery/re-grouping periods, then cool-down jog.  We recommend you run the pick-ups at a pace you could sustain for 15-30mins. 

Bye for now…

Coach

Sat 7/17/10 - Cape Cod 5K Championships – Osterville – start time 8:00AM – sdoherty@capecod.net

Sat 7/24/10 – Provincetown 5K Run & Walk 2010 – http://www.asgcc.org/

Sat 7/31/10 – 33rd Annual Dennis Road Race – 5MI – krjohnson38@hotmail.com

Yikes…it’s still hot.  Take ‘er easy.  Dew points of 70 or more require caution.

Here are tomorrow night’s workouts:

Walking – 5:45PM – 30-40mins around the high school grounds.

Walk/Run – 5:45PM – walk 8min,  jog 1min, repeat 4 times for a total of 36mins. 

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” on track with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with 10-15min cool-down jog.  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-55mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, return to track, then pick-ups of 90,120,90,120,90,120,90,120,90,120,90,120secs, w/~90+sec walk/jog recovery/re-grouping periods, then cool-down jog.  We recommend you run the pick-ups at a pace you could sustain for 15-20mins.  Take the first few a little easier and make sure to adjust for the heat.

Bye for now…

Coach

Yikes…it’s hot.  Take it easy out there.

Here are tomorrow night’s workouts:

Walking – 5:45PM – 30-40mins around the high school grounds.

Walk/Run – 5:45PM – walk 4min,  jog 1min, repeat 7 times for a total of 35mins. 

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” on track with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with 10-15min cool-down jog.  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-55mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, return to track, then pick-ups of 2x3mins, 4x2mins 4x90secs w/~90+sec walk/jog recovery/re-grouping periods, then cool-down jog.  We recommend you run the 3min pick-ups at a pace you could sustain for 20-30mins, the 2min pick-ups at a pace you could sustain for 15-20mins and the 90sec pick-ups as you feel.

Bye for now…

Coach

Here are tomorrow night’s workouts:

Walking – 5:45PM – 30-40mins around the high school grounds.

Walk/Run – 5:45PM – walk 6min,  jog 1min, repeat 5 times for a total of 35mins.   Don’t let the jump in running time throw you.

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” on track with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with 10-15min cool-down jog.  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-55mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, return to track, then pick-ups of 3,3,3,3,3,3,1,1mins w/~90+sec walk/jog recovery/re-grouping periods, then cool-down jog.  We recommend you run most of the workout at a pace you could sustain for 20-30mins. Run the last two 1min pick-ups a bit faster…as you feel.

All the best…

Coach P

Here are tomorrow night’s workouts:

Walking – 5:45PM – 30-40mins around the high school grounds.

Walk/Run – 5:45PM – walk 3min,  jog 1min, repeat 8 times for a total of 32mins.   Same as last week.

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” on track with recovery/re-grouping periods that are generally equal in duration to the duration of the pick-up.  Workout will end with 10-15min cool-down jog.  Please note that everyone who does this workout is also welcome to join the Running & Racing workout which should begin right about the time Basic Running is finishing up on the track.  Total workout time is 45-55mins.

Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, return to track, then pick-ups of 2,2,4,2,2,4,2,2mins w/~90+sec walk/jog recovery/re-grouping periods, then cool-down jog.  We recommend you run most of the workout at a pace you could sustain for 20-30mins. Run the last two 2min pick-ups a bit faster…as you feel.

All the best…

Coach P