Here are the workouts planned for the ninth week of the summer program:
Walk/Run – 5:45PM – walk 4min, jog 1min, repeat 7 times for a total of 35mins. Take er’ easy…it’s hot!
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. Coach Lord will explain how to run the pick-ups etc.. 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 45-60mins.
Running & Racing – 6:00PM – 15-20mins easy jog around high school grounds, then pick-ups of 1x3mins, 2x2mins, 3x90secs, 4x1min w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog. Suggested effort is ~5K race pace.
See you there…