Fall Session - Week 7 - 10/8/08

Hello Gang....

CAREFUL OF THE SPEED BUMPS AROUND THE HIGH SCHOOL GROUNDS AS THERE IS LESS DAYLIGHT!!

Here is plan for week #7:

Walking Group 5:45PM - Keep on truckin.....

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

Basic Running - 5:45PM:
10-15min very easy warm-up - regroup
pick-ups with 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 do pick-ups of 4,3,3,3,2,2,1mins w/approx 75-90sec recoveries. We suggest you run the pick-ups at approx 5K race pace, a little faster towards the end if you feeling good. Avoid any straining.

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

See you there......

PS Remember - guests welcome!!!!