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

2018 Running Program – Workout #1 – 5/9/18

Hi All,

It’s opening night of the Spring/Summer running group at the Barnstable HS track.

We’ll start sign-ups at ~5:30 and begin the workout at 6:00PM.  It’s $50 for everyone…new or old. Checks payable to Paul Fendler.  Ask about family, couples discounts.

The workouts will look like this:

Warm-up  – We’ll break into groups according to current fitness level and do 10-20 mins of easy jogging…or jogging mixed with walking. This part is meant to be easy.

Track workout – we’ll do pick-ups on track, again loosely grouped according  to ability level. This is what we have planned…but is subject to change depending on who is running and how everyone is looking. The workout is meant to be a challenge but also very doable. It’s all the first workout of the year so we need to keep it relaxed and fun.

  • Group A – 6 x 2:15 w/1:45 recovery
  • Group B – 6 X 2:00 w/2:00 recovery (start 15 secs after Group A, end together)
  • Group C – 6 x 1:45 w/2:15 recovery (start 30 sec secs after Group A, end together)

Then all groups do 2 x 1 mins as you feel, with generous recovery.

Note: Pick-ups are to be done at a repeatable pace…one that you can repeat throughout the course of the workout.

Cool-down – 5+ mins of easy jogging or walk/jogging…or walking.

Guests welcome…

See you there…RAIN or SHINE!!!

Coach Paul