Wednesday July 5th 5:45 @ SHG

Hello everyone,
This Wednesday our workout will be repeat 800’s (2 laps)!!

Warm-up: 2 laps followed by 4 x’s 100 meter strides.

Workout:
6-800’s a bit faster than 5K pace with 200 meter recovery

LADIES RUNNING WDF this Saturday..
I would do 4 or less 800’s, but I would add 4 more strides at the end of the workout before the cool down.
You want fresh legs for speed on Saturday morning.

Cool down: 2 laps or The Feldkamp Mile.
Don’t forget to bring water and see you Wednesday evening:-)
Susan

Wednesday June 28th 5:45@SHG

Hello everyone!
Tomorrow’s workout is as follows:

Warm-up: 2 laps
4x’s 100 meter strides

Workout: Ascending/Descending
Ladder

200, 400, 600, 800, 600, 400, 200
Run these at your current mile pace so it might be a bit uncomfortable
Take a 200 meter rest between efforts

Cool-down: 2 laps or The Feldkamp Mile
Please bring water and see you tomorrow evening:-)
Susan

Wednesday June 21st 5:45p.m. @ SHG

Hello everyone! Here’s the plan:
Warm-up:
2 laps
4x’s 100 meter strides

Workout:
10x’s 400 meters (1 lap)
2 minutes rest or 200 meters rest
probably about the same
(You can walk or jog the rest)
The pace for the 400’s should be an effort that will allow you to do 10 consistently. Start out slower than you think on the first few 400’s:-)

Cool-down: 2 laps or Feldkamp Mile

Bring water!!!!!
Susan

Wednesday June 14th 5:45 p.m. @ SHG

Hello everyone,
This week’s workout:

Warm up- 2 laps followed by
4x’s 100 meter strides

Workout- 6x’s 200 meters with 200
meter walk rest
between each

1200 meters(3 laps)
recovery jog

Then 4x’s 200 meters
with 200 meter walk rests

Cool down- Feldkamp Mile or 2 laps

See you Wednesday night and bring water!!
Susan

Wednesday June 7th SHG 5:45 p.m.

WARM-UP
2 laps followed by 4 times 100 meter strides

WORKOUT
Alternating 500 meter/300meter runs with 100 meter rests
Do this 4 times total

COOL-DOWN
Feldkamp Mile or 2 laps

I will explain in detail at practice.
PLEASE BRING YOUR WATER!!

See everybody Wednesday evening:-)
SUSAN

Wednesday May 31st SHG 5:45 p.m.

WARM-UP:
2 laps followed by 4 times 100 meter strides

WORKOUT: 30-20-10

For 30 seconds jog, then 20 seconds run, followed by 10 seconds of sprinting

Do this 30-20-10 cycle 4 times
Then take 2 minutes rest/ walking or jogging (That is 1 SET)

Repeat above cycle 3 more times for a total of (4 sets)

COOL-D0WN:
Feldkamp Mile or 2-laps on the track

Please bring water!! see you Wednesday evening!
Susan

Forgot to mention 3 things on the post.

1)There will be a 200 meter rest between efforts.

2)Thank you Tommy Dale for suggesting the workout!

3)Corey Colson you are up next:-)

http://training.srrc.net/halfwits

Wednesday May 24th

Hello everybody!

Here is this week’s workout:
Warm-up: 2 laps together followed
by 4x’s 100 meter strides
Workout: A ladder- 200,300,400,
600,800,600,400,300,200
Cool-down: 2 laps or The Feldkamp
Mile
Everything will be explained at 5:45 p.m. on SHG’s track. Please bring your own water!!!
See you Wednesday evening:-)
Susan

Wednesday May 17th

Hello everyone,
Starting this Wednesday the 17th we will be doing our speed workouts on the track at SHG and NOT at Washington Park. The starting time remains the same at 5:45 p.m.
This week’s workout will be Repeat 300’s and will proceed as follows:

Warm-up:
2-lap warm-up together
4x’s 100 meter strides

Workout:
9x’s 300 meters with 300 meter rest between each

Cool-down:
Feldkamp Mile or 2-laps (your choice)

I will explain in detail on Wednesday evening.
Please don’t forget to bring your own water to the track!
See you Wednesday!
Susan

Wednesday May 10th

Hi Everyone,
This is the third time trying to get this Blvd. workout in this Spring!
Refer to the Wednesday April 26th post!
Hope to see you tomorrow night!
Don’t forget to bring water.
Susan