Week 1 Agenda

We have our first full week of training this week!!!  This week we will keep our workouts at the track (except for your own Tue/Wed workout).  Next Monday, we will venture onto Kerfoot for our first official road workout!

Below are our workouts for our upcoming week.  The weekend workout will be posted later this week, once I know what race everyone is training for!  ***Please send me a text or let me know this week what race you are wanting to run in.

Monday's Group Run:
Run 2 laps/walk half a lap (200m) x6----  Running Total of 3miles and Run/Walk Total of 3.75miles
OR
Run a lap/walk a half lap (200m) x 8----Running Total of 2miles and Run/Walk Total of 3miles


On Tuesday or Wednesday try to get a 30minutes run/walk in if you are a beginner.  Intermediate runners try to run/walk for 45mins.   Keep moving and walking when need be.  Be sure to warm up and cool down properly.

Thursday's Group Run:
INTERVALS should be ran faster than a jog, but not a sprint.  Focus on good form (longer stride and pumping your arms, but shoulders relaxed).

300m run (pick up the pace a tad bit)/ walk 100m  X5  (be sure to stretch between each run)
200m run (pick up the pace again)/walk 200m x6
Beginners will finish up with a slow jog of one lap.  Intermediate runners will finish up with a slow jog of two laps.