WCRC Fall 2009 Coached Running Enhancement Program

WORKOUT INFORMATION - 10/13/2009

GOALS: Sharpen for upcoming races. Or rest and recover for past/upcoming.
SITE: 3 Mile cross-country course.

WORKOUT FOR 10/13:

1. 10-25 minute warm-up run

2. Those recovering/ preparing for upcoming race/marathon: Run 3 mile course progressing to race pace/MP over 2nd half if feeling good.
   Others: While running course: 8-10x 2min. fast (faster than 5k effort) w/2 min. btwn.

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

Sprint back to the Circle