Tag Archives: speed

Track!

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Watch the turnover

Coach Stephanie's track workouts for the week of July 12 - 18, 2010

Intermediate to Advanced Runners
Warm-up 10 - 20 minutes
5 X 600 at 5K pace. Walk back to start. Repeat.
Extra time? Do calf lifts and lowers (50) alternated with the ankle rotation circuit (30 in each position) before cool-down
Cool-down 10 minutes
Stretch

San Jose Rock'n'Rollers and Newcomers to Training on the Track
Warm-up 10 - 20 minutes
We'll do a timed 2 mile practice to get a base. Your pace doesn't matter but you will be going a continuous 8 laps around the track.
Extra time? Do calf lifts and lowers (50) alternated with the ankle rotation circuit (30 in each position) before cool-down
Cool-down 10 minutes
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

WOW Workouts This Week

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Coach Stephanie at Dolores Park - SF Sharing Information

May 31 - June 6, 2010 - What is WOW up to?

Tue June 1, 2010
6:30pm - 7:30pm - Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek - Extra Fee

Wed June 2, 2010
6:00am - 7:00am - Kezar Track, SF - speed workouts every Wednesday AM
Where: Kezar Stadium, north central section of the track, near Arguello and Lincoln

7:00 - 8:00am - Kezar Boot camp - outdoor focus on core, strength, flexibility, and power. Extra fee.

6:30pm - 7:30pm - Piedmont track workouts
Where: Meet on the track

Thu June 3, 2010
6:30pm - 7:30pm Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek - Extra Fee

Fri June 4, 2010

Sat June 5, 2010
8am - 9am Run Lake Merced/Zoo Area, SF- 60 Minutes - 11 miles - Runners only
Where: Meet near Java Beach Cafe on Sloat Blvd. For details look at the directions tab on the home page

Sun May 30, 2010 - Berkeley Marina, Berkeley- 60 minutes to 11 miles
Where: Meet at the Seas Breeze Market. Full details on the website under http://gowowteam.com/directions - 8AM

Track April 7

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Currently WOW is only meeting in Piedmont for our track workouts. We will be adding outdoor bootcamps for speed and strength in Walnut Creek and SF in May. Stay tuned!

Everyone warm-up with 2 laps easy jogging and 5 - 10 minutes of other dynamic stretching moves

Experienced Runners Speed Workout

    8X400m at 5K pace with 400m jog inbetween
    Cool down 2 laps plus stretching

Novice Runners and Walker/Runners

    8X400m hard, Rest
    Cool down 2 laps plus stretching

Walkers and Sprinters

    Straights hard (100m), curves easy (100m), Walkers rest after each lap, sprinters jog a recovery lap then repeat.
    Cool down 2 laps plus stretching

Track Feb 1-7

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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!

Track Jan 25 - 31

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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!

WOW Workouts 1-25 thru 1-31

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WOW Team members at Cesar Chavez Park, Berkeley

For the Week of January 25 - 31, 2010 Here's what WOW is up to this week. Join The WOW Team - Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness. Tuesday, 6:00 AM Kezar Track, San Francisco, 60 minutes for runners only, not walkers, yet. Wednesday, 6:30 PM Piedmont High School Track for all abilities Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities. Saturday, 8:00 AM, Great Hiway, Java Beach at Judah. Tempo Run 60 minutes to 8 miles Sunday - 2 Separate Workouts 8:00 AM, Albany Bulb, 40 minutes to 8 miles. Includes hill practice. 8:00 AM Civic Park, 40 minutes to 8 miles.
Oakland Running Festival Workouts
5K - 40 minutes Novice Half Marathoners - 90 minutes Intermediate Half Marathoners - 8 miles
 
  Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com or Coach Rob at coachrob@gowowteam.com Go WOW Team!

Wed 1/20 Track Canceled

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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. The workout itself is loaded on our website at http://gowowteam.com/track-workout   If you have further questions, you can email me through CoachStephanie@gowowteam.com. Plans are on for the rest of the week. Sorry about tonight... Best, Coach Stephanie

Track Jan 18-24

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Good form Jeanetta!

http://gowowteam.com

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!

Track Jan 11 - 17

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January 11 - 17, 2010 Intermediate to Advanced 8 - 10 minutes/mile - Track Workout - 800 meter warm-up plus dynamic stretch, 1X800 with 1 lap recovery X 6 (at your 10K race pace)* 2 laps jogging cool-down, Stretch. Run/Walk 10 - 14 minutes per mile - 400 - 800 meter walk/run warm-up (depending on your speed) plus dynamic strecthes, 1X400 hard (running as much as possible) with 1X400 walking or walk/run for recovery, as needed. Repeat 6 times. 2 laps walking or running cool-down, Stretch. Novice Runners or Walkers 14 minutes and more - 400 meter warm-up walking 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.