Session #6 – 6/10/15

Hello Friends,

Here are the various workouts planned for the 6th week of the summer program:

Walk/Run – 5:45PM – walk 1min,  jog 3min, repeat 8 times for a total of 32mins.

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 pick-ups of 1,1,3,3,3,3,1,1mins, then cool-down jog.  We suggest you run the first 2 x 1min pick-ups as a warm-up. Then run 3min pick-ups at 5K race pace…then run final 1 x 1min pick-ups as you feel…maybe 1-2mi race effort.

See you then…

Coach Paul

PS  Drop-ins, relatives, friends always welcome…


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