Summer Session – Workout #12 – 7/23/14

Hi Folks,

Here are the various workouts planned for the 12th and FINAL OFFICIAL week of the summer program.  Please note that the Running & Racing Group will continue with “bonus” workouts well into the Fall…basically until it’s dark.

Walk/Run – 5:45PM – walk 1min,  jog 6min, repeat 5 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, then pick-ups of 2,2,4,4,4mins @pace you could hold for a 30min race  w/2+mins easy walk/jog recoveries between reps…then cool-down around grounds.  Note:  We’ll take quick water break once or twice during the workout.

Bye for now…

Coach Paul

PS  Drop-ins, relatives, friends always welcome…

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