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

Coach — Thu, 29 Dec 2011 21:00:40 +0000

For the week of December 25 - 31, 2011

Intermediate to Advanced – Track Workout – 10 - 20 minute warmup plus dynamic stretches. 1 mile with 2 min recovery X 2 (at your 10K race pace)* 4 laps jogging cool-down, Stretch.

WOW winners at the UN Peace Run, September 2011

Run/Walk – 10 - 20 minute walk/run or easy jog warm-up (depending on your speed) plus dynamic stretches, 1 mile with running 1 lap hard, one lap for recovery, half lap hard, half lap recovery X 2, 1 lap hard, one lap for recovery. Walk 1 lap then repeat. 2 laps walking or jogging cool-down, Stretch.

Walkers – 10 - 20 minute walking warmup plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 – 4 times. 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!

*If you don’t already know your 10K race pace, let’s talk!

Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.

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

Coach — Wed, 07 Sep 2011 16:48:59 +0000

Here is the track workout for the week of:

September 5 - 11

5 X 1000m at your designated pace* with 400m active (jogging) recovery

Photo of Coach Stephanie and Leti D from UN Peace Run at Cesar Chavez Park, Berkeley, by Don Gosney

You're done!

* Your designated pace is based on your timed 2 mile or other race time. Contact us on facebook if you have a questions about this.

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

Coach — Tue, 09 Aug 2011 23:18:15 +0000

Here is the track workout for the week of August 8 - 14

Warm-up 5 - 10 minutes

Hill repeats:
at Kezar we will do a circuit of run hard, run easy, run up hill hard, downhill easy.

4 X Circuit

not Kezar do 30 seconds hard on the flat, turn around and return to base of hill easy, on the flat, 30 seconds uphill hard, downhill easy and relaxed using gravity to get you down the hill. No putting on the brakes, please.

Repeat 4 times. Rest 2 minutes.

Run one mile at mid-distance pace or 10 minutes steady but FAST.

Cool down 5 - 10 minutes

Stretch

Good job!

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!