Hi Runners,

Here are the workouts planned for the 10th week of the summer program (12th and final week for Walk/Run):

Walk/Run – 5:45PM – walk 1min,  jog 12mins, repeat 3 times for a total of 39mins.

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 6mins of 30/30’s (30secs fast/30secs jogging re-group), then 2min recovery, then 6mins of 30/30’s, then 2min recovery, then 1 x 800m (timed).  Cool-down.

See you there…