|10/06/2015||3x7 minutes, 4x200|
|10/13/2015||Ladder 4,6,8,6,4,2 minutes|
|10/20/2015||Track closed. Meet at Ice Arena for hill repeats.|
|11/17/2015||Ladder 4,6,8,6,4,2 minutes|
|12/01/2015||5x6 minutes (straights/curves, 200/200, 400/200)|
|12/15/2015||3x7 minutes, 4x200|
|12/22/2015||No track workout. Happy holidays.|
|12/29/2015||No track workout. Happy holidays.|
Recommended pace for your intervals is typically your 1 mile pace-10k pace, depending on your goals andthe length of time of the interval. But you are welcome to run at whatever pace you choose (and that may include walking and easy jogging for beginner runners and those recovering from injuries, hard races, etc.) You are also welcome to do your own workout rather than follow the group workout.
Some resources to help you determine your own training pace.
We typically spend the first 15 minutes jogging slowly, followed by some strides and/or drills. Here are some resources that explain and demonstrate these concepts:
Email Coach Cindy