Hey All,

The plan for the 4th of July workout…starting at 8:00AM this Wednesday:

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 relaxed.

Track workout – 8 x 2 mins @15-20 min race effort (pace you could hold for 15-20 mins if you had to) with 75-90 sec recoveries. If heat is really oppressive, we can extend recoveries where needed.

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