Try a track workout. They're great for speed!

Here are the workouts for Wednesday, June 30,2010 led by Coach Stephanie in SF at 6:00 AM and Piedmont at 6:30 PM. Join us!

Note that track workouts will begin again in Walnut Creek on Wednesday, July 14

Track Workouts

Half Marathoner Runners and Other Interested Participants
Standard warm-up
3 X 1600 with 400m ROI (10K pace or faster)

Gymboss Track Workout for Walkers or Runners - Beat the Clock!
Bring your Gymboss for a run/walk session
Set your gymboss for 8 minutes
Standard warm-up
The goal is to see how far you can get in 8 minutes. Run, walk, vary it. Try to be constant with your rhythm. For example run the straights, walk the curves or run 3/4 of the track, walk 1/4.
Walk back to the start
Rest with the rest of the group until they start again
Continue until Coach calls time
Cool down with 1 lap walk or jog
Stretch

Veg Out/Maintenance Workout
Bring the i-pod, stay in the outside lane, and lose it to the music. We'll call you when it's time to stretch!

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!