Welcome back. There were times during this past winter when I wondered if we’d ever make it.
Here are the various workouts planned for the first night of the spring/summer program:
Walk/Run – 5:45PM – walk 90secs, jog 30secs, repeat 15 times for a total of 30mins. Try to relax. Avoid trying to do too much the first night.
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 2 sets of pick-ups of 2,2,2,1,1mins w/~90sec walk/jog recovery/re-grouping periods, then cool-down jog. Recommended pace for the 1st set is 20min race pace…the best pace you could hold for 20 minutes on the night, if you had to. Second set can be slightly faster.
See you there…RAIN or SHINE!!!