Track!

Stretch!

Track workout for the week of Feb. 20 – 28, 2012

Do 1 mile warm-up followed by dynamic stretches

10 X 400 with 400m RI (Active Recovery)

Cool down 1 -2 laps walking or jogging

Stretch

Don’t know your tempo pace? Check with Coach Stephanie

If you are a novice to the track, don’t worry about the pace. Try to finish 1/2 of each 400m (1 lap) going hard. Then rest until the experienced runners finish 2 laps. Repeat five times. This applies to runners or walkers.

Don’t forget to breathe, use strong legs with soft foot landing, and pump those arms!

Please post your comments on our facebook page. Thanks!

Track!

Heidi H and Ellen G striding strong at Cesar Chavez Park in Berkeley

Track Workouts for the week of January 16-22, 2012 written by Coach Stephanie

Intermediate to Advanced Runners
Warmup 10 – 20 minutes
6 X 800m at slightly more than your 400m pace (5 – 10 secs per lap additional) with 1 1/2 min rest in between each interval. Focus on breathing and quick turnover.
Cool down jog or walk 5 – 10 minutes
Stretch

Novice to Intermediate (less experienced runners and walkers)
Warmup 10 – 20 minutes, walking, jogging, dynamic stretches
4 X 400m hard (walking or running) plus 400m steady immediately following (not easy on this 400m but slightly slower than the first 400m) with 3 min rest in between sets. Focus on breathing and light, mid-foot strike. May want to shorten stride and see if the foot strike gets “lighter”.
Cool down jog or walk 5 – 10 minutes
Stretch

Note: The important part of both workouts is that you work at a level that is really hard!

Try taking your pulse and measure if you are in the 95% range immediately following the hard part of the workout.

P.S. It is difficult to get a heart rate monitor to work accurately on track workouts due to the short spurts of activity and the way the monitor tracks your movement. I recommend not using them or continually checking them. They can be very distracting! – Coach

See Jane Run Half Marathon Training SF

Welcome to the WOW Team special training page for the San Francisco See Jane Run Half Marathon Training Program. Thank you for your interest in training with us.

For the SF Program, you need to be an experienced runner. (Not sure? Please call Coach Stephanie at 415 682-8819 to go over the details.)

Look at our meetup details for our morning track, SF, and Sawyer Camp weekend workouts and get a sense of what we mean by experienced. We are by no means elite.


Price for the entire training is $199 and includes:

  • 10 weeks of training starts Thursday, March 31 with boot camp orientation at Kezar Stadium and Saturday April 2 for our first long run from the See Jane Run Store in SF.
    SF track workouts are on Wednesday morning at 6:30am, runners boot camp Thursday evening at 6:30pm and Saturday long runs are at 8am through the race on June 5.
  • Practice run on the actual course on Saturday May 7, 8am
  • WOW Team tech t-shirt and water bottle
  • Free daily training program for 1/2 marathon
  • Coaching by Stephanie Atwood and staff. Coach Stephanie has more than 30 years of experience and is certified through USATF, RRCA, and the National Association of Sports Medicine as a trainer and coach.
  • The Weekly Pep Talk Newsletter and Weekly Pep Talk Live Call
  • Discounted shopping at See Jane Run Stores
  • And more
  • If you haven’t already paid, please do so now by clicking on the link below.






    When you join the WOW Team you are able to run at any of the weekend locations in our club. Currently this includes Saturday in SF/San Mateo, or Contra Costa County, and Sunday in Oakland/Berkeley. You may also join our weekday track and tempo workouts for no extra charge – Tuesday at 6:30pm in Contra Costa County, Wednesday at 6:30 am in SF, 6:30pm in Oakland.

    For details and reminders on all workouts go to our main meetup site at this link and join that site. Thank you!


    Here are the next steps to get your training going:

    1. Enter your name in the info form to the right. This will put you on our members mailing list

    2. Go to Membership Packet and Application for the application and more details about the WOW Team. Scan and send the form back to us, please, especially the survey and application.

    3. Click SJR 2011 Int-Adv-Half Marathon for the intermediate/experienced half marathon training program

    4. Get ready to meet a great group of women and train for the experience of a lifetime.

    Welcome to the WOW Team!

    Track Workouts

    Coach Stephanie’s track workouts for the weeks of October 4 – 17, 2010

    Bring a digital watch to time yourself. This really helps you stay on target even if you’re not trying for a specific time goal.


    Week of October 4 – 10, 2010


    Marathoners and Intermediate to Advanced Runners
    Warm-up 10 – 20 minutes
    Bring a watch to time yourselves. We’ll push each other around the track!
    5 X 1000 all with 400m recovery lap in-between
    Note: you will be running/jogging during the recovery phase as well as the hard phase.
    Cool-down 10 minutes
    Stretch


    Novice to Intermediate Run, Walk, Run/Walk
    Warm-up 10 – 20 minutes
    5 X 800 with 2 minutes rest in-between each lap
    Cool-down 1 – 2 laps easy
    Stretch


    New to Track or Recovering from Injury

    Please perform this workout in the outside lanes as speed is not the focus
    Warm-up 10 – 20 minutes walking steady plus dynamic stretches
    Sideways walk on straights (alternate sides)
    Walk curves with arms pumping
    Straight walk 1 lap for recovery
    50 calf raises and lowers, 25 ankle circles in each direction (both legs), and/or 25 leg swings (both legs)
    Repeat set 3 – 4 times
    Cool-down 1 – 2 laps easy
    Stretch


    Week of October 11 – 17, 2010


    Intermediate to Advanced and 10K Racers
    Warm-up 10 – 20 minutes
    2 X 1600 and 1 X 800 with 400 RI
    Cool-down 1 – 2 laps easy
    Stretch


    Novice to Intermediate and Marathon Taperers – Run, Walk, Run/Walk
    Warm-up 10 – 20 minutes
    6 X 400m with 400m RI
    Cool-down 1 – 2 laps easy
    Stretch


    Veg out Track Workout for Any Week
    Warm up with the group
    Set the music, earphones in 1 ear please, stay in the outside lane
    Just keep moving!
    Stretch


    The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

    Follow Coach Stephanie’s Column as Bay Area Women’s Fitness Writer for examiner.com

    Become a fan of the WOW Team on facebook at Go WOW Team! or twitter




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    Track!

    Coach Stephanie’s track workouts for the week of August 22 – 29, 2010

    Bring a digital watch to time yourself. This really helps you stay on target even if you’re not trying for a specific time goal.

    Before stretching, if we have time, we will check cadence for anyone interested.


    Marathoners and Intermediate to Advanced Runners
    Warm-up 10 – 20 minutes
    1 X 1600m with 400m RI at 10K pace
    1 X 3200m with 800m RI (10K pace plus 2 seconds/lap)
    2 X 800m with 400m RI (10K pace less 4 seconds/lap)
    Cool-down 10 minutes
    Stretch


    Novice Run, Walk, Run/Walk
    Warm-up 10 – 20 minutes
    Cadence test – 1 lap plus 3 minutes RI
    Timed 2 miles
    Cool-down 1 – 2 laps easy
    Stretch


    Veg out Track Workout
    Warm up with the group
    Set the music, earphones in 1 ear please, stay in the outside lane
    Just keep moving!
    Stretch


    The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

    Follow Coach Stephanie’s Column as Bay Area Women’s Fitness Writer for examiner.com

    Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

    Personal Training Site for Coach Stephanie at Health and Fitness Professional’s Network follow this link




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    Track!

    Coach Stephanie’s track workouts for the week of August 16 – 22, 2010

    Bring a digital watch to time yourself. This really helps you stay on target even if you’re not trying for a specific time goal.

    Before stretching, if we have time, we will check cadence for anyone interested.


    Marathoners and Intermediate to Advanced Runners
    Warm-up 10 – 20 minutes
    2 X (6X400m) with 1:30 RI plus 2:30 Rest in-between sets@5K pace or faster
    Cool-down 10 minutes
    Stretch


    Novice Run, Walk, Run/Walk
    Warm-up 10 – 20 minutes
    Complete 2 X (3X400m) hard segments. You choose the pace (walking easy/hard, run/walk, or running). Focus on the lean. Rest while other group finishes second 400. Repeat after both groups re-gather.
    Cool-down 1 – 2 laps easy
    Stretch


    Veg out Track Workout
    Warm up with the group
    Set the music, earphones in 1 ear please, stay in the outside lane
    Just keep moving!
    Stretch


    The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

    Follow Coach Stephanie’s Column as Bay Area Women’s Fitness Writer for examiner.com

    Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

    Personal Training Site for Coach Stephanie at Health and Fitness Professional’s Network follow this link




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    WOW Workouts May 24-30

    Part of the trail at Sawyer Camp in San Mateo. Photo/L. Ganes

    Mon May 24, 2010 – Week 4 of SF Half Marathon Training

    Tue May 25, 2010
    6:30pm – 7:30pm – Track and Core Bootcamp for Women
    Where: Las Lomas Track, Walnut Creek – Extra Fee

    Wed May 26, 2010
    6:00am – 7:00am – Kezar Track, SF – speed workouts every Wednesday AM
    Where: Kezar Stadium, north central section of the track, near Arguello and Lincoln

    6:30pm – 7:30pm – Piedmont track workouts MOVED TO LAKE MERRITT
    Where: Meet near the arches and the Lakeside Library, near the Grand Lake Theater, inbetween Lakeshore and Grand Avenue

    Thu May 27, 2010

    6:30pm – 7:30pm Track and Core Bootcamp for Women
    Where: Las Lomas Track, Walnut Creek – Extra Fee

    Fri May 28, 2010

    Sat May 29, 2010

    8am – 9am Sawyer Camp, San Mateo – 60 Minutes – 10 miles – Runners, Walkers, and Run/Walkers
    Where: Meet near the south gate. For details look at the directions tab on the home page

    Sun May 30, 2010 – Point Isabel, El Cerrito- 60 minutes to 10 miles
    Where: Near Mud Puppies Cafe, look on our website under directions. Meet near the bike path entrance, please, away from the dog walking area- 8AM

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    Track Workout May 19

    Half Marathon/Marathon Trainees – 10 – 20 minute warm-up, 4 X 800 with 1:30 RI, 10 minute cool-down

    Maintenance – 10 – 20 minutes warm-up, 400m HARD X 4 (1st lap skipping, 2nd lap walking/arms pumping, 3rd lap high knees, land on toes, 4th lap heel kick, toe landing) followed by rest until 800 group returns, 10 minute cool-down

    Strength Training – 10 – 20 minutes warm-up, Maintenance lap followed by:
    Lap 1. 10 pushups
    Lap 2. 20 squats
    Lap 3. 20 lunges
    Lap 4. 20 calf risers

    Veg out workout – 10 – 20 minutes warm-up plus walk or run one entire lap hard, one entire lap easy. No stopping, please

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    Track April 7

    Currently WOW is only meeting in Piedmont for our track workouts. We will be adding outdoor bootcamps for speed and strength in Walnut Creek and SF in May. Stay tuned!

    Everyone warm-up with 2 laps easy jogging and 5 – 10 minutes of other dynamic stretching moves

    Experienced Runners Speed Workout

      8X400m at 5K pace with 400m jog inbetween
      Cool down 2 laps plus stretching

    Novice Runners and Walker/Runners

      8X400m hard, Rest
      Cool down 2 laps plus stretching

    Walkers and Sprinters

      Straights hard (100m), curves easy (100m), Walkers rest after each lap, sprinters jog a recovery lap then repeat.
      Cool down 2 laps plus stretching

    Track March 31

    We’re back to track in Piedmont on Wednesday only while Coach Rob and Jessica take a little break. They’ll be back soon to offer a fitness bootcamp along with speed workouts on the track in Walnut Creek. Stay tuned!

    This Wednesday Kara Waltz of Alive Chiropractic and The WOW Team’s good friend and race walker Carolyn Balling will offer run, run/walk, and walking track workouts.

    Note: Bring a watch or your gymboss if you want to time yourself.

    Here are the workouts:
    Everyone warms up together – 1-2 laps walking or jogging and jumping jacks, side skates, high knees, booty burners, bicycle crunches.

    Runners will do 400 repeats with a 1 minute rest in between.

    Runner/Walkers will do 400 repeats to match every other set with the runners. In other words, they will get a longer rest time while the runners will do 400/Rest/400. The Run/Walkers will do 400/Rest until runners finish second set including another 1 minute rest.

    Walkers – Carolyn will have you practice using your arms for increased speed and endurance. She will determine the walker workout details.

    Everyone cool down and stretch by 7:15.

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    Wed Track – Great workout

    WOW track workouts get results!

    You ladies outdid yourselveselves last night as you sweated your way around the track. It impresses the ____ out of me how hard you all work!

    Kiera led the pack overall but Lauren, Mayra, and Minming were close behind.

    Jennifer W and Ellen G had similar paces as did Stephaney, Julie, and Joanna. You all worked hard and “pumped those arms!”

    Welcome new member Joanna!

    Good workout to all!


    No longer running but love to walk…

    WOW Women Love to Walk - With Strollers, Dogs, or Walking Sticks!

    Hi Coach Stephanie – I saw your post to Yanicke and I’m curious about your workouts. I am no longer running, but love to walk. Am not training for marathons.

    My questions:

  • Can I bring my 18 month old toddler with me in a stroller (I’m a solo mom)?
  • What do your workouts consist of? I saw the details of an intermediate workout: “10 min warm-up, 6 X 800 hard with 1:30 RI, 10 min. cool-down, stretch”- what does that mean for someone who is walking?
  • Do you have regular workouts that are nearby?
  • I see you’re at the Berkeley Marina – Thank you! K. in Berkeley

    See Coach Stephanie’s answer below in the responses…


    Track Mar 10-11

    Debbie T and River K at Kaiser Half Marathon

    The WOW Team track workouts this week will continue to push you. For a half marathon there is not much of a taper required so we’re still trying to get the full enchilada out of each of you.

    Intermediate Track Workout – 10 min warm-up, 6 X 800 hard with 1:30 RI, 10 min. cool-down, stretch

    Novice Track Workout – 10 min warm-up, 6 X 400 hard with rest until intermediate group is also rested, 10 min cool-down, stretch

    Maintenance and “Veg-out” long day at work Workout – 10 min warm-up, 1 lap hard, 1 lap easy, 10 minutes easy at end, stretch.

    Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com


    Go WOW Team! Ongoing fitness for women through running and walking


    Weekly Pep Talk Start March 8, 2010

    The Weekly Pep Talk – March 8-14, 2010 Almost There!

    This Week is dedicated to Sara N. Your time will come. Do not lose heart.

    Dear WOW Members and Interested Readers,

    We are getting so close to the Oakland Running Festival, the FINAL GOAL for many of you! Are you getting excited? Do you feel prepared? If you have been sticking with the program you are going to be ready for The BIG DAY! It’s just around the corner!

    Last Sunday The WOW Gals were at The Berkeley Marina and many of you completed the 13 mile or 3 hour workout. Everyone had a good workout and the weather was ideal. I was very impressed at the tenacity of each member as she came through the aid station, re-supplied and kept going!

    Claire D and Elke V led the pack, while Joanne G and puppy swept the course. Julie Y has made tremendous progress and her tenacity is laudable. Heidi H is so steady and determined. And then we have Ann B, Stephaney C, Jennifer B and Jennifer W, Jessica M, Brenna J, Gini H, Kathryn L, and Kathleen G. Each of you is …Click here for the rest of the news…

     

    There’s lots more to this weekly pep talk! Don’t miss all the good stuff… See for yourself.


    Go WOW Team! Ongoing fitness for women through running and walking

    Track Feb 1-7

    Watch the turnover

    This week’s track workout is the same for all levels, all paces, all women!

    The WOW Team 50 Workout – For 50 minutes you will MOVE!

    Part 1 – Start with 2 laps warm-up, nice, easy steady walking or jogging, your choice. EASY.

    Part 2 – 4 laps HARD at your 10K pace (intermediate), or your run/walk race pace, ” if you are new to the track. After 4 laps hard, recover with 1 lap EASY.

    Part 3 – 8 laps HARD (same as above). After 8 laps hard, recover with 2 laps EASY.

    Part 4 – 2 laps HARD (same as above). After 2 laps hard recover with 1 lap EASY.

    Part 5 – 2 laps HARD (same as above). Push your final lap to use up all your energy. After 2 laps hard, recover with 1-2 cool-down laps, EASY.

    This workout will continue for 50 minutes. We will call the time at 50 minutes. Wherever you are in the workout, cool down with a minimum of 1 EASY Lap and finish off the workout with STRETCHING.

    The purpose of this workout, for experienced runners, is to work with your 10K pace throughout and stay consistent on each lap for the HARD segments. If you don’t know your 10K pace, talk to us in advance to help you understand what it is.

    For everyone, the purpose of this workout is to keep moving for the entire 50 minutes and push yourself on the HARD segments. Use the EASY laps to recover so that you can put 100% effort into the HARD parts. YOU CAN DO THIS!!

    Go for it! Go WOW Team!

    The Weekly Pep Talk Start January 25, 2010

    The Weekly Pep Talk, Week 4 of 2010 – You are doing it! January 25 – 31, 2010

    This week is dedicated to Cathy D who, with her buddy Pat G, is training to walk her first half marathon. Keep it up! You’re doing great Cathy!

     Dear WOW Members and Interested Readers,

    The weather didn’t cooperate during the week but, our weekend workouts were all relatively dry. And you ladies were out there pounding the pavement! Good work! I heard that Tami, Joanne, Pat, Cathy, Jen, Jessica, and Coach Rob put in their time at Arbolado Park while Kathleen, Gini, Mayra, Heidi, Ellen, Kerry, Marlene, Helene, Sara, LyFranshua, Claire, Jennifer, Sarah, Yelda, Lauren, Rachel, Susan, Kara, Julie, Marly, and I met at the Emeryville Marina to do our miles. If I missed your name I apologize. You didn’t sign in, that’s all!

    Thank you to Kara Waltz (Alive Chiropractic) and Jessica Medsger, PT at Sutter Health who, along with yours truly, talked about common injuries and prevention. This was our third in the series. Next week we’ll talk about breathing, pacing, and hills. Each week we try to bring you additional information that can help you cross that finish line or up the fitness level without injury and with a smile on your face!

    The ladies did anything from 40 minutes to 7 miles and all looked super. By the way, our Saturday group ran at the Presidio in SF. Sarah, Kim, Kerry, Filomena, Lizzy and I welcomed new member Brynden who did a great run along the Embarcadero over to Green Street and back. It spit a bit, off and on, but compared to the weekdays, the weather was Perfect!

    Bookmark our new website at http://gowowteam.com. We are adding more details and useful information every day. Please be sure to look at what’s happening this week with our workouts. We list track details, locations, routes, times, etc. all on that same site. You’ll also find training programs and payment options, and more. This week’s workout details are all there, waiting for you to check them out.

    Mark your calendars! – On the calendar tab you can view ALL WOW WORKOUTS for the entire Bay Area. Remember that, once you join the WOW Team you can come to any workout, anywhere. http://gowowteam.com/calendar  By responding to the workout write up for the week you can also RSVP if you aren’t a member of meetup.com

    Our 4th week of training already – Believe it or not, this is our 4th week already in 2010. If you have been actively participating you should be noticing a difference. If you are slacking off, DON’T! You can do this! Believe in yourself! Let The WOW Team help.

    In the next few weeks we have several special workouts. Please try to come to each of them:

    February 21 – WOW Fun Run/Practice in Walnut Creek with a brunch afterward sponsored by lululemon. Come out and run your workout from 50 minutes up to 11 miles and celebrate that we are HALF WAY through our training for The Oakland Running Festival Half Marathon and 5K! This will be the ONLY workout site for the day.

    February 28 – WOW Members will do their 12 miles, 2 hours 40 minutes, or 60 minute workouts at Sawyer Camp, San Mateo. This site is a great place to check your pace, speed, and stamina on a gorgeous out and back route. Coach Rob may also offer a WC workout but this location will be the “Inner East Bay” location for the day. I chose it because it is fun, safe, and a great place to put in the time and check your pace with mile markers along the route.

    March 7 – All WOW Members will meet in Oakland to practice on the actual half marathon course. We will meet up with the Lake Merritt Joggers and Striders to practice on the real thing – the actual Oakland Half Marathon Course. Come on out and join us! Afterward, anyone who wants to “splurge” on the seafood buffet at the Lake Chalet (on Lake Merritt) can certainly eat without guilt and partake of the delicious seafood! This will be the ONLY workout site for all members.

    Weekly Workout Information – This week’s current workout information will be confirmed and posted on the main website and on each local geographic site.

    http://meetup.com/gowowteam – All East Bay Go WOW Groups of Awesome Women check for details here.

    Let us know if you have any questions:

    CoachStephanie@gowowteam.com

    We try not to cancel even if it rains! However, I think we did the right thing last week. Check the main website about 2 hours in advance for any possible changes. http://gowowteam.com/home

    There is a charge for WOW workouts. For pre-paid members there is no extra charge. For drop-ins, the $7 fee includes any presentation, followed by the running or walking workout after. We hope to see you there!

    WOW is a happening thing, because of you! You make the difference! Go for it!

    To Fitness! Coach Stephanie
    go@gowowteam.com


    Coach Stephanie Atwood
    Road Runners Club of America Certified Long Distance Running Coach
    National Academy of Sports Medicine Certified Personal Trainer
    Subscribe to Coach Stephanie’s Bay Area Women’s Fitness Column at Examiner.com
    Follow us on Facebook

    Follow us on Twitter

    With long distance running, sports nutrition, and personal training certification, Master’s Competitor Stephanie Atwood is the ideal trainer and coach. Stephanie also speaks about being “Fit for Life”, a story of tragedy and triumph that ranges from winning races, climbing Everest, death, cancer, and growing up as a DeBolt – the family that inspired the Academy Award winning movie “Who Are The DeBolts and How Did They Get 19 Children?”.

    The WOW Team is an official club registered with Road Runners Clubs of America.

    Track Jan 25 – 31

    San Francisco Workout Tuesday, January 26 at 6:00 AM
    – 10 minutes warm-up including dynamic stretch.2X (4X400) with 1’30” rest, 2’30” between sets (at your 10K race pace)*.  Hill repeats to 6:45, 1 – 2 laps walking/jogging cool-down, Stretch.

    Kerry S and Coach Stephanie at Piedmont High School Track

    Intermediate to Advanced at 7 – 10 minutes/mile

    Piedmont (Wednesday, January 27) and Las Lomas (Thursday, January 28) at 6:30 PM

    Intermediate to Advanced at 7 – 10 minutes/mile – 10 minutes warm-up including dynamic stretch. 2X (4X400) with 1’30” rest, 2’30” between sets (at your 10K race pace)*.  Hill repeats to 6:45, 1 – 2 laps walking/jogging cool-down, Stretch.

    Run/Walk at 10 – 14 minutes per mile – 400 – 800 meter walk/run warm-up (depending on your speed) plus dynamic stretches.  4X200 hard, Rest same as above, 2X200 hard plus 2 laps steady running and cool down jogging/walking for remainder of workout. Stretch.

    Novice Runners or Walkers 14 minutes and more– 400 meter warm-up walking/jogging plus dynamic stretches. Move (run or walk) HARD for 1/2 lap, Easy 1/2 lap. Rest with group until next set begins. Repeat until 7:15. Easy cool down walking or jogging plus stretch.

    Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

    Wed 1/20 Track Canceled

    WOW! Track Workout in Piedmont  January 20, Continuing Every Wednesday, scheduled to occur on Wednesday, January 20, 2010 6:30 PM has been canceled. Please update your plans accordingly.

    Dear WOW Ladies,

    With the Piedmont Track flooded and rain and wind to continue through the evening I am canceling tonight’s track workout.  I never like to cancel our workouts and am not intimidated by a bit of rain. Using the adage “discretion is the better part of valor” in this instance I bow down to the Weather Gods.

    For any of you who can make it to tomorrow night’s workout at Las Lomas, that is one alternative. You can also move inside to a gym and do the workout on a treadmill. Ask for help if you’re not sure how to modify the settings on the treadmill.

    The workout itself is loaded on our website at http://gowowteam.com/track-workout  

    If you have further questions, you can email me through CoachStephanie@gowowteam.com.

    Plans are on for the rest of the week. Sorry about tonight…

    Best,
    Coach Stephanie

    Track Jan 11 – 17

    January 11 – 17, 2010

    Intermediate to Advanced 8 – 10 minutes/mile – Track Workout – 800 meter warm-up plus dynamic stretch, 1X800 with 1 lap recovery X 6 (at your 10K race pace)* 2 laps jogging cool-down, Stretch.

    Run/Walk 10 – 14 minutes per mile – 400 – 800 meter walk/run warm-up (depending on your speed) plus dynamic strecthes, 1X400 hard (running as much as possible) with 1X400 walking or walk/run for recovery, as needed. Repeat 6 times. 2 laps walking or running cool-down, Stretch.

    Novice Runners or Walkers 14 minutes and more – 400 meter warm-up walking plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 – 4 times. Stretch.

    Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

    *If you don’t already know your 10K race pace, let’s talk!

    Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.