Thursday Evening Workout for 26 JAN
Offer you two options for this evening.
Lighter/Quicker for New Editions and those racing over the weekend:
- Warm up mile, stretch, and strides
- 4X200, 4X300, and 4X400 (faster than mile)
- Mile cool down
Long and Steady:
- same warm up
- 3X600m (2 min rest)
- 2X1200m (3 min rest or lap recovery)
- Mile warm down
Tuesday Am Hill workout for 24 JAN 2012
A change of pace or incline to our normal track workouts. We’ll begin our warm up at NBG as usual and work our way over to Sumay Cove for some hill repeats:
Seasoned Runners: 7 X Hills
New Editions: 5 X Hills
Recover with a slow jog down the hill
Cool down back to the track.
Tuesday Am 200 easy 200 hard continuous series
Hello 2012! Nothing like turning back time to one of those great 2011 track workouts. We’ve hammered this one out a few times since last summer. Always a great workout to work on speed and balance with endurance by going for either 3200 or 5000 meters. Choose your medicine for the day based on the level of fitness you are at currently.
2000 meter warm up
-stretch/strides
3200/5000 continuous series of 200m hard with a 200m recovery. Pace for hard 200s should be at your fast mile pace.
Enjoy the workout!
