WCRC Fall 2009 Coached Running Enhancement Program

WORKOUT INFORMATION - 9/29/2009

NEW TIME: Starting this week we will meet a bit earlier-5:15- and head to workout site.

Goals: Negative splits. Work on running the second half of the workout faster than the first.
            Tempo build up for marathoners/1/2 marathoners.
            Quicker turnover for those racing this weekend.
Site: Back to northeast corner of park behind arts center.

WORKOUT FOR 9/29:

1. 10-25 minute warm-up run

2. 4-6x 100m strides

3. Those racing this weekend: 10-12x400 @ 5k pace w/400 or 2min. jog.
   Others: 6-8x800m @Tempo/threshold w/ 1min. between.

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

Sprint back to the Circle