Coach Stephanie's track workouts for the week of August 30 - September 5, 2010 Bring a digital watch to time yourself. This really helps you stay on target even if you're not trying for a specific time goal. Marathoners and Intermediate to Advanced Runners Warm-up 10 - 20 minutes 3 X (2 X 1200 with [...]

Coach Stephanie's track workouts for the week of August 22 - 29, 2010 Bring a digital watch to time yourself. This really helps you stay on target even if you're not trying for a specific time goal. Before stretching, if we have time, we will check cadence for anyone interested. Marathoners and Intermediate to Advanced [...]

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 Stretch Fitness Walkers, Maintenance, Run/Walk Set your gymboss timer for 3 minutes. Walk, run, or run/walk HARD. If you are [...]

You ladies outdid yourselveselves last night as you sweated your way around the track. It impresses the ____ out of me how hard you all work! Kiera led the pack overall but Lauren, Mayra, and Minming were close behind. Jennifer W and Ellen G had similar paces as did Stephaney, Julie, and Joanna. You all [...]

WOW Group Track Workouts for March 17 and 18, 2010 Int. Track workout with 10 min warm-up, (400, 800, 1200, 800, 400, 800, 400) with 1 minute RI, 10 min. cool-down Novice Track - 200 Hard plus 200 Easy - Rest 1 minute, 400 Hard - Rest for Int. to catch up plus 1 minute, [...]

The WOW Team track workouts this week will continue to push you. For a half marathon there is not much of a taper required so we're still trying to get the full enchilada out of each of you. Intermediate Track Workout – 10 min warm-up, 6 X 800 hard with 1:30 RI, 10 min. cool-down, [...]

Everyone 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 [...]

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 [...]

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 [...]

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 [...]