Hi Gang,

NOTE:  There will be no workout on the 4th of July.  Check with your specific group coach for the make-up date.

Here are the workouts planned for the seventh week of the summer program:

Walk/Run – 5:45PM – walk 3min,  jog 1min, repeat 8 times for a total of 32mins.  Same as last week.

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  1 x 3mins, 4 x 2mins, 4 x 1min w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog.  Suggested effort is ~5K race pace. Note:  This group will extend the summer session to at least 8/8/12 in order to make up for the missed 4th of July class.

See you there…