Hi Folks,

Here are the workouts for the last official week of the 12 week session:

Basic Running – 5:45PM – 10-15min  very easy jogging warm-up, then a series of “pick-ups” on track 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, return to track, then pick-ups of 2mins, 2mins, 2mins, 1min, 2mins, 2mins, 2mins, 1min, w/~75-90secs recovery/re-grouping periods, then cool-down jog.  Recommended pace is one that you can hold for at least 15-20mins.

PLEASE NOTE:  Even though this is the 12th week of the 12-week session…THE RUNNING & RACING GROUP WILL CONTINUE ON A WEEK-TO-WEEK BASIS WELL INTO THE FALL.  THERE IS NO NEED TO SIGN UP AGAIN.  JUST KEEP SHOWING UP.

All the best…

Paul