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 [...]

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, [...]

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 [...]

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 [...]

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. Intermediate to Advanced at 7 - 10 minutes/mile Piedmont (Wednesday, January 27) and Las Lomas (Thursday, January [...]

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, [...]

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 [...]

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 [...]