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 – Coach Bill will have interesting mix of brisk walking, light jogging and up-tempo running. Very forgiving and, at the same time, a very useful and doable workout. No one gets left behind.

Running & Racing – 6:00PM – 15-20mins (~2mi) easy jog around high school grounds, return to track, then on track…4 x 15secs at 60/70/80/90% effort with generous walking recoveries…then 2 x 30secs at 90% effort with generous recovery…then 6-8 x 90secs @6-10min race pace with ~2min recoveries…then cool-down with an easy jog (or walk) of a mile or two or more.

See you then…

Coach Paul

PS  Drop-ins, relatives, friends always welcome…