Running & Racing – Workout 13 – 8/2/17

Hi Fleet-footed Friends,

Here is the workout for Wednesday 8/2/17:

6:00PM – 15-20 mins easy jog around high school grounds, return to track, then pick-ups of 1, 2, 3, 4, 4, 3, 2, 1 mins w/recoveries of 1-3 mins…depending on length of the interval (~50% time), then cool-down. Suggested pace for the pick-ups is a pace you can hold for 20-30 mins continuously. As you come down the “ladder,” go as you feel.

Guests welcome…

See you there…

Coach Paul

Summer Session – Workout #12 – 7/26/17

Hi Folks,

Here are the workouts planned for Wednesday 7/26/17:

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 5 x 5 min pick-ups at 30 min race pace w/~2min recoveries.

Please don’t be daunted by the volume of this workout. The intensity is a bit lower than usual. Note that pick-ups should be run at a pace you could sustain for 30 mins if you had to….so running five minute segments at this pace should feel very manageable.  Think of this as a 25 min tempo run with breaks.

Guests welcome…

See you there…

Coach Paul

Summer Session – Workout #11 – Wednesday 7/19/17

Hi Gang,

Here are the workouts planned for Wednesday 7/19/17:

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 at repeatable pace w/90 sec recovery, 3-4 min break, then 800m TT (time trial).  End with cool-down jog or walk of at least 5-10 mins.

Guests welcome…

See you there…

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