WCRC Fall 2009 Coached Running Enhancement Program

WORKOUT INFORMATION - 9/08/2009

Goals: Demanding workout to work on increasing VO2 max.
Site: Start at same spot as last week (behind 'art center house" near 95 overpass on Pine Hill Rd.)

WORKOUT FOR 9/08:

1. 10-25 minute warm-up run

2. 4x100 meter strides

3. Runners 30 miles per week (mpw) or less:
   5-6x800m @ 5k pace/effort w/ equivalent time between.
   Runners 30 miles per week (mpw) or more:
   3-5x1000m @ 5k w/ jog back to start (approx. 600m) between.
   Runners who are recovering from weekend races/training:
   4-5x800m @ tempo pace/effort w/ equivalent time between.

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

Sprint back to the Circle