Fall Session - Week 2 - 9/3/08

Hello All....

Here is the plan for week #2:

Feel free to change groups if you found last week's workout too easy or too difficult.

Walking Group - Probably a lot like last week.

Walk/Run - 5:45PM:
jog 60 seconds then walk 60 seconds, repeat 15 times for a total of 30 minutes. Careful this week. You are running twice the amount of time compared to last week. Start easy and feel it out.

Basic Running - 5:45PM:
10-15min very easy warm-up - regroup
pick-ups with Captain Bill
10-15min 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 so pick-ups of 1,1,1,2,2,2,2,2,2,1,1,1mins w/approx 1min recoveries. We suggest you run the pick-ups at 3k-5K race pace.

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

See you there...

PS Remember - guests welcome!!!!