2018 Running Program – Workout #17 – 8/29/18

Hi Friends,

It looks like the weather is once again going to provide extra challenge. At this point in the year…we usually extend the length of the intervals…use short recoveries…and run at paces a little that are a little slower…but a bit more specific to those training for longer races (half marathon, marathon etc).  Unfortunately, the severe heat makes the long intervals impractical this week. We’ll go with a different approach.

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 – 3-4 sets of 3 x 2 mins w/1 min recovery, 2-3 mins recovery between sets.  Suggested pace for the 2 min pick-ups for those doing all 4 sets is the best pace you can hold for 30 mins continuously…on the night.

Another way describing this workout would be – 9-12 x 2 mins with a 1 min recovery, except recovery will be 2-3 minutes after every 3rd pick-up.

Please note:  For many of you..I am going to suggest you skip 1 of every 3 pick-ups…so you get longer recovery. I’ll explain at the track. 

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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