Summer/Spring Session – Week #2 – 5/19/10 – RAIN or SHINE

Hi Gang,

Off to a good start…

If any of you found last week’s workout a bit too difficult or if it you were overly tired the next few days, make sure to back off the effort this week.   If necessary, you can always switch to an easier group. 

Here are tomorrow night’s workouts:

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

Walk/Run – 5:45PM – walk 1min,  jog 1min, repeat 15 times for a total of 30mins.   Be careful this week.  It’s a deceptively big leap from last week.  Make sure to start out conservatively.

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 2,2,2,3,3,3,2,2,2min w/~90-120sec walk/jog recovery/re-grouping periods, then cool-down jog.  Recommended pace for the pick-ups is fastest pace you can hold for at least 20-30mins (if you had to).  Note this workout is a bit longer than usual…so be careful with your pacing…particularly early in the workout.  We’ll take slightly longer recoveries…if necessary.

All the best…

Coach P

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