ShareEveryone warms up together then we will do a ladder. Everyone - 1X400 Rest 1 minute If finished under 2' 30" next section is 1X800 All others do 1X400 Rest 1 minute If previous finish time is under 5 minutes, next section is 1X1200 All others do 1X800 Rest 1 minute If finish time is under 7 1/2 minutes, next section is 1X1600 All [...]

Share This week's track workout is the same for all levels, all paces, all women! The WOW Team 50 Workout - For 50 minutes you will MOVE! Part 1 - Start with 2 laps warm-up, nice, easy steady walking or jogging, your choice. EASY. Part 2 - 4 laps HARD at your 10K pace (intermediate), or your run/walk race [...]

ShareWOW! 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 [...]

Share 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 [...]