Spring/Summer Session 2008 - Workout #7 - 6/25/2008

Howdy Gang....

Here is the plan for week #7:

Walking Group - 5:45PM - more walking, break into groups according to ability and preference.....

Walk/Run - 5:45PM:
Walk 1min then jog 3mins, repeat 8 times for a total of 32 minutes. Same as last week.

Basic Running - 5:45PM:
12min very easy warm-up - regroup
"Pick-ups" with Billy
12min cool-down at your own pace
Remember, if you would like to extend your workout, pleace feel free to join the other runners on the track after completing your workout.

Running & Racing - 6:30PM:
15-20min easy warm-up around the high school grounds - take it easy - let pace gently build - return to track.

Then - on track - we'll do pick-ups of 1,2,3,4,4,3,2,1mins - up the ladder, then down the ladder - w/75-90sec recoveries. We recommend you run most of the workout at a pace you can sustain for 30-40mins. Run the last few pick-ups a bit quicker if you are feeling OK.

Cool-down with 5-15 minutes of easy jogging/walking.

See you there!!

PS Remember - guests welcome....