Hi All,

The plan for this Wednesday’s workout is as follows:

Warm-up  – We’ll break into groups according to current fitness level and do 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good.

Track workout –  pick-ups of 2, 4, 4, 4, 2 mins @30 min race pace, with walk/jog/re-group recovery of ~90 secs.

Note 1 – pay attention to the easier intensity, shorter recovery.

Note 2 – Red group will do pick-ups of 0-15 secs less in duration, depending on mood of group.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.  Much like warm-up but doesn’t need to be as long in duration.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…RAIN or SHINE…although a little shine would be nice.

Coach Paul