Hi Troops,

Looks like a warm one this Wednesday. We’ll adjust accordingly. Here’s the tentative plan:

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 – Pick-ups of 1, 1, 2, 2, 4, 2, 2, 1, 1 mins with recovery at least equal to the length of the pick-up. Run 5K effort until the 4 min pick-up is complete. After that, go as you feel.

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