Howdy Friends,

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. Time it so you are ready for the track at ~6:20PM.

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 ~3 mins recoveries. Recovery a little longer than usual due to heat.

Note 1: I might suggest that some people do 5 x 3 mins with longer recovery. This may be people for whom 5 x 4 mins is slightly too aggressive…but also people who…for a variety of reasons…are looking to do shorter intervals done at a slightly more intense effort.

Note 2: If you are doing Falmouth…and looking for a good result…I’d suggest taking it a bit easier and maybe spend a little time touching on your goal Falmouth pace during the pick-ups.

Note: 3: We can add bonus 4 min pick-ups for those that are not doing Falmouth and looking to add more volume to their marathon and half marathon preparation programs.

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