Go WOW Team - fitness and friendship for women through running and walking.

Coach — Tue, 17 Aug 2010 17:37:54 +0000

Coach Stephanie's track workouts for the week of August 16 - 22, 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 Runners
Warm-up 10 - 20 minutes
2 X (6X400m) with 1:30 RI plus 2:30 Rest in-between sets@5K pace or faster
Cool-down 10 minutes
Stretch

Novice Run, Walk, Run/Walk
Warm-up 10 - 20 minutes
Complete 2 X (3X400m) hard segments. You choose the pace (walking easy/hard, run/walk, or running). Focus on the lean. Rest while other group finishes second 400. Repeat after both groups re-gather.
Cool-down 1 - 2 laps easy
Stretch

Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

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Personal Training Site for Coach Stephanie at Health and Fitness Professional's Network follow this link

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Tue, 02 Feb 2010 17:32:10 +0000

Watch the turnover

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 pace, " if you are new to the track. After 4 laps hard, recover with 1 lap EASY. Part 3 - 8 laps HARD (same as above). After 8 laps hard, recover with 2 laps EASY. Part 4 - 2 laps HARD (same as above). After 2 laps hard recover with 1 lap EASY. Part 5 - 2 laps HARD (same as above). Push your final lap to use up all your energy. After 2 laps hard, recover with 1-2 cool-down laps, EASY. This workout will continue for 50 minutes. We will call the time at 50 minutes. Wherever you are in the workout, cool down with a minimum of 1 EASY Lap and finish off the workout with STRETCHING. The purpose of this workout, for experienced runners, is to work with your 10K pace throughout and stay consistent on each lap for the HARD segments. If you don't know your 10K pace, talk to us in advance to help you understand what it is. For everyone, the purpose of this workout is to keep moving for the entire 50 minutes and push yourself on the HARD segments. Use the EASY laps to recover so that you can put 100% effort into the HARD parts. YOU CAN DO THIS!!

Go for it! Go WOW Team!

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Mon, 25 Jan 2010 21:05:52 +0000

San Francisco Workout Tuesday, January 26 at 6:00 AM - 10 minutes warm-up including dynamic stretch.2X (4X400) with 1'30" rest, 2'30" between sets (at your 10K race pace)*. Hill repeats to 6:45, 1 - 2 laps walking/jogging cool-down, Stretch.

Kerry S and Coach Stephanie at Piedmont High School Track

Intermediate to Advanced at 7 - 10 minutes/mile Piedmont (Wednesday, January 27) and Las Lomas (Thursday, January 28) at 6:30 PM Intermediate to Advanced at 7 - 10 minutes/mile - 10 minutes warm-up including dynamic stretch. 2X (4X400) with 1'30" rest, 2'30" between sets (at your 10K race pace)*. Hill repeats to 6:45, 1 - 2 laps walking/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. 4X200 hard, Rest same as above, 2X200 hard plus 2 laps steady running and cool down jogging/walking for remainder of workout. 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!