WCRC Fall 2009 Coached Running Enhancement Program

WORKOUT INFORMATION - 9/22/2009

Goals: VO2 workout, i.e. 5k pace, (for most) longer intervals
Site: Main trail along flat river section - start at ‘World Traveler Bench’. Loop -‘2 Bridges’ (if you go over one, you went the wrong way)

WORKOUT FOR 9/22:

1. 10-25 minute warm-up run

2. 4x100 meter strides

3. 4-6 x loop (about 900m) @ 5k w/ ½ loop jog between
   Runners recovering from weekend and/or tired: Same, except run at Tempo pace/effort

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

Sprint back to the Circle