Session #9 – 7/1/15

Hi Group,

Here are the various workouts planned for the 9th 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 – interesting mix of walking, jogging, running, sprinting. Coach Bill will explain.

Running & Racing – 6:00PM – 15-20mins (~2mi) easy jog around high school grounds, return to track, 2-4 strides on your own, then pick ups of 4 x 3-4mins with walking/regrouping recoveries equal to pick-ups, then cool-down around the grounds. Then 6 x 80-100m strides @800m race effort. Then cool-down jog.  Recommended pace for pick-ups is 5k race pace or slower.

Bye for now…

Coach Paul

PS  Drop-ins, relatives, friends always welcome…

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