WCRC Fall 2009 Coached Running Enhancement Program

WORKOUT INFORMATION - 10/06/2009

GOALS: Pace work
SITE: Main field- standard 3mile cross-country course

WORKOUT FOR 10/06:

1. 10-25 minute warm-up run

2. 4 100m strides

3. Marathoner/1/2marathoners/those recovering from weekend: 3 miles course at goal race pace (allow 10-20sec. per mile slower due to trails/terrain).
   Others: 3 mile course at T/Tempo pace effort.

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

CAUTION: Again adjust expectations about pace to terrain/trails. In general pace on these trails will be considerably slower than on the roads. Go by effort. Focus on relaxing and ‘getting into a groove’ that is very manageable. Pace/effort should be sustained the whole 3 miles.

Sprint back to the Circle