Hi Friends,

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…