Coach Stephanie’s track workouts for the week of July 5 – 11, 2010
Intermediate to Advanced Runners
Warm-up 10 – 20 minutes
4X800 with 2 minute break at 10K pace or faster
Cool-down 10 minutes
Fitness Walkers, Maintenance, Run/Walk
Set your gymboss timer for 3 minutes. Walk, run, or run/walk HARD. If you are experienced go HARD the entire time. If you are new, set a regular pattern like HARD on the straights, EASY on the curves or RUN on the straights, WALK/JOG on the curves.
When you hear the beeper, head back to the starting point (walk, jog, this is recovery time) and wait for the next group start.
Cool-down 10 minutes
Veg out Track Workout
Walk 1 lap or jog 2 laps
Join the group at the start
Rest at the starting point and wait for the next group start.
Cool-down 10 minutes
The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!
Tonight’s tack workout will offer our weekend racers a chance to practice their race pace and visualize themselves crossing the finish line.
We will focus on breathing, rhythm, and a sense of “lightness and control” as we move effortlessly (but with determination) through 40 minutes around the track. There will be no timing but, if you bring a watch, this is a time to check your consistency. If not, just enjoy moving…
Coach Stephanie will be available on Wednesday and Coach Rob on Thursday, to go over your personal race strategy.
Anyone who is not racing this weekend is welcome to join the workout, as always. Our next major goal is the SF Half Marathon on July 25 with the Martinez Brickyard Run on April 18, the Bay to Breakers on May 16, and the WOW/Weight Watchers 5K on June 6 (tentative).
Reminder: While The WOW Team chooses races to help us stay on our fitness “track”, this is neither a requirement or an expectation for you to join us and work out with us.
WOW! Track Workout in Piedmont January 20, Continuing Every Wednesday, scheduled to occur on Wednesday, January 20, 2010 6:30 PM has been canceled. Please update your plans accordingly.
Dear WOW Ladies,
With the Piedmont Track flooded and rain and wind to continue through the evening I am canceling tonight’s track workout. I never like to cancel our workouts and am not intimidated by a bit of rain. Using the adage “discretion is the better part of valor” in this instance I bow down to the Weather Gods.
For any of you who can make it to tomorrow night’s workout at Las Lomas, that is one alternative. You can also move inside to a gym and do the workout on a treadmill. Ask for help if you’re not sure how to modify the settings on the treadmill.
San Francisco Workout Tuesday, January 19 at 6:00 AM Intermediate to Advanced at 7 – 10 minutes/mile – 10 minutes warm-up including dynamic stretch. 1X1600 (at your 10K race pace)*, 2 minutes rest, 2X800 with 1 minute rest, 4X400 with 1 min rest. Hill repeats to 6:45, 1 – 2 laps walking/jogging cool-down, Stretch.
Piedmont (Wednesday, January 20) and Las Lomas (Thursday, January 21) at 6:30 PM Intermediate to Advanced at 8 – 10 minutes/mile – Track Workout – 800 meter warm-up plus dynamic stretch. 2X400 hard (at your 10K race pace)* Rest 2 minutes, 4X800 hard, rest 2 minutes, 1X400 hard plus 2 laps jogging cool-down, Stretch.
Run/Walk at 10 – 14 minutes per mile – 400 – 800 meter walk/run warm-up (depending on your speed) plus dynamic stretches. 2X200 hard, Rest 2 minutes. 4X400 hard, Rest 2 minutes, 1X200 all out then cool down with 2 laps walking or running. Stretch.
Novice Runners or Walkers 14 minutes and more– 400 meter warm-up walking/jogging plus dynamic stretches. Move (run or walk) HARD for 1/2 lap, Easy 1/2 lap. Rest with group until next set begins. Repeat until 7:15. Easy cool down walking or jogging plus stretch.
Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!
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