Hi Gang,

Here are the various workouts planned for the 11th week of the summer program:

Walk/Run – 5:45PM – walk 1min,  jog 5min, repeat 6 times for a total of 36mins.

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, then 5 x 3mins @pace you could hold for a 30min race  w/2min easy JOGGING recoveries…then cool-down around grounds.  Note:  This will be a bit different than usual as there will be no walking or standing around…except we’ll take a very quick water break once or twice during the workout.  You need to stick a bit closer to the suggested pace than usual.

Bye for now…

Coach Paul

PS  Drop-ins, relatives, friends always welcome…