Hi Gang,
The plan for this Wednesday’s workout is as follows:
Warm-up – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready about 6:20-6:25PM.
Track workout (2 alternatives):
- Workout 1 – (marathoners, half marathoners, long triathlons etc) – 4 x 6 mins @30 min race pace with 2 min recoveries – need to pace correctly
- Workout 2 – (short course triathletes, 5K goal runners, others) – 8 x 2 min @repeatable pace with 2 min recoveries
Everyone will all be on the same clock so you will all be together for a lot of it. The folks doing the 6 minute pick-ups will always be starting with the people doing 2 min pick-ups. The group doing 2 min pick-ups will simply be recovering during part of the 6 min group pick-ups. It should work out nicely…even if I’ve confused the hell out of you here. For more confusion…see below.
Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.
Guests and drop-ins welcome…
See you there…RAIN or SHINE!!!
Coach Paul
| Min beg | Min end | Group 1 (6 min pick-ups) | Group 2 (2 min pick-ups) |
| 0 | 2 | run | run |
| 2 | 4 | run | recover |
| 4 | 6 | run | run |
| 6 | 8 | recover | recover |
| 8 | 10 | run | run |
| 10 | 12 | run | recover |
| 12 | 14 | run | run |
| 14 | 16 | recover | recover |
| 16 | 18 | run | run |
| 18 | 20 | run | recover |
| 20 | 22 | run | run |
| 22 | 24 | recover | recover |
| 24 | 26 | run | run |
| 26 | 28 | run | recover |
| 28 | 30 | run | run |