2018 Running Program – Workout #10 – 7/11/18

Hey Folks,

We’re back to our usual 6:00PM time this week.

Here’s the plan for 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 – 5 x 4 mins @25-30 min race effort (pace you could hold for 25-30 mins if you had to…not too hard) with 2:00-2:30 recoveries.

Note: I’ll suggest that some people will instead do 5 x 3 mins with 3:00-3:30 recovery. This may be people for whom 5 x 4 mins is slightly too aggressive…but also people who…for a variety of reasons…prefer shorter intervals done at a slightly more intense effort.

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

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