WCRC Fall 2009 Coached Running Enhancement Program

WORKOUT INFORMATION - 9/15/2009 - ‘JOHNSTON HILLS’ (Named after Ron Johnston-one of the kings of Mt. Washington and recent finisher of Pike’s Peak Marathon)

Goals: ‘Threshold’/Tempo workout-to build strength, and sense of pacing.
Site: Main trail-hill along river.

WORKOUT FOR 9/15:

1. 10-25 minute warm-up run

2. 4x100 meter strides

3. workouts all based on 20min. of hill running - up and down. Choose one of following: (recommendations will be made-based on where you are in training etc.)
   * 20 min.@ Tempo pace.
   * 2x10min. @ Tempo w/2min. jog between.
   * 4x5min. @ Tempo w/1min. between.

4. cool-down run 5-20 min. easy

CAUTION: Workout needs to be done at appropriate pace/effort. Pace should feel ‘comfortably hard’.

Sprint back to the Circle