My dear little ragtag bunch of intrepid warriors,

Here is the workout for Wednesday 9/13/17:

6:00PM – 10-12 mins easy jog around high school grounds (a little shorter), return to track, then pick-ups of 3-4 x 10 mins @30-60 min race pace w/~3 mins walking/jogging recovery, then cool-down. Pace properly…high volume. As this workout is challenging, we will “tweak” it on an individual basis, as necessary.  For example, some may due 3 x 8 mins @30-60 min race pace w/5 min recovery…or something like it.

Guests welcome…

See you there…

Coach Paul