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

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

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!

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

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