Hi Superstars,

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…although pushing the last 2-3 mins of the warm-up can be good as it helps you transition into the track work.

Track workout –  pick-ups of 1, 2, 3, 4, 3, 2, 1 mins with walk/jog/re-group recoveries of ~2/3 of the pick-up duration. Suggested pace for the first 4 pick-ups is 20-30 min race pace. After that…go as you feel.  We’ll modify workout for individuals as necessary.

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…

Coach Paul