Hi Friends,

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

Walk/Run – 5:45PM – walk 4min,  jog 1min, repeat 7 times for a total of 35mins.  This is week #9 workout for this group.

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 4x3mins, w/~90-120sec walk/jog recovery/re-grouping periods, then 6x30secs with at least 1min recovery. Then cool-down jog.  Suggested effort for 3min pick-ups is 5K-10K race pace.

See you there…