Kerry S and Coach Stephanie at Piedmont Track Photo/Robert S
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 experienced go HARD the entire time. If you are new, set a regular pattern like HARD on the straights, EASY on the curves or RUN on the straights, WALK/JOG on the curves.
When you hear the beeper, head back to the starting point (walk, jog, this is recovery time) and wait for the next group start.
Cool-down 10 minutes
Stretch
Veg out Track Workout
Walk 1 lap or jog 2 laps
Join the group at the start
Rest at the starting point and wait for the next group start.
Cool-down 10 minutes
Stretch
The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!