Howdy Folks,

We’ll go with an old standard for this Wednesday:

Warm-up  – 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 – 6 x 4 mins @30 min race effort (pace you could hold for 30 mins if you had to…not too hard) with ~90 sec recoveries.

We’ll make individual modifications as necessary.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.

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