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
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8X400m at 5K pace with 400m jog inbetween
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Cool down 2 laps plus stretching
Novice Runners and Walker/Runners
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8X400m hard, Rest
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Cool down 2 laps plus stretching
Walkers and Sprinters
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Straights hard (100m), curves easy (100m), Walkers rest after each lap, sprinters jog a recovery lap then repeat.
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Cool down 2 laps plus stretching