Summer Session – Week #8 – 6/25/14

Hi Group,

Here are the various workouts planned for the 8th week of the summer program:

Walk/Run – 5:45PM – walk 1min,  jog 4min, repeat 7 times for a total of 35mins.

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 (~2mi) easy jog around high school grounds, return to track, then 3 sets of 8 x 30/30’s with 4mins recovery between sets. 30/30’s are done by alternating 30 secs at 85% effort, with 30secs at 50% effort.

See you then…

Coach Paul

PS  Drop-ins, relatives, friends always welcome…

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