Members & Guests:
We are now officially back at Washington-Lee HS for the summer months! Please join us as our schedule and the temperature heats up!
NOTE: Due to the success of last year's experiment, we will shift the start time for our workouts, starting June 11, to 7:30 PM. This will allow other groups that start earlier to complete their workouts, relieving congestion for us, and also give us a slight temperature break as the sun sets and shadows cross the track.
Worouts posted here for June only.
June 4: 7:15 start. Ladder Sets: (1) 4 x 400M with 200M recovery. (2) 2 x 800M with 400M recovery. (3) 4 x 400M with 200M recovery. All repeats at 5K pace or faster. Take a brief hydration break after each set.
June 11: 7:30 start. 10 x 400M. 200M recovery. Pace should be faster than 5K.
June 18: 7:30 start. Ladder sets:
800M (400M jog), 400M (200M jog), 200M (30 seconds in-place rest), 1000M. Jog 3-4 minutes, then repeat.
Pace: 800M and 400M at 5K pace. 200M "at speed". 1000M at 10K pace.
June 25: Weather Permitting: 4 x 5:00 @ 5K pace. 5:00 recovery. (If conditions are too warm/humid, will switch back to 800M repeats at 5K pace).