2018 Running Program – Workout #13 – 8/1/18

Hi Warriors,

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

Warm-up (~6:00PM) – 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.

Note: If you get antsy and want to do your warm-up early…as many have been doing lately…try to time it so you are ready to run at ~6:20PM. In other words, if you are back before then, you’ll need to keep moving so you don’t stiffen up.

Track workout (~6:20PM) – Pick-ups of 5 x 3 mins with recovery of 3 mins.  Run pick-ups at a repeatable pace. The longer recoveries should help  counteract the heat a bit, but it will still be tough so it will likely be best to start conservatively.

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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