Club Members & Guests:
Following are scheduled workouts for Wednesday Night Track through end of August. Please note that Coach Ed will be absent from workouts in July and first week of August.
June 7: CANCELED DUE TO AIR QUALITY WARNINGS.
June 14: Night of Miles. In belated honor of Worldwide Running Day, workout will be 1-Mile time trials, in heats seeded according to projected time. Every effort will be made to make sure we all have a group or pacer to help us along. NOTE: Air quality is predicted to be marginal. Those who would rather do a non-race workout will be given that option: 4-6 x 1000M, 5K pace. 400M recovery.
June 21: 6 x 400M, sub-5K pace, 200M jog recovery. Rest 2-3 minutes. Then, 8 x 200M, faster pace, 200M jog recovery.
June 28: 8 x 600M, 5K pace. 200M jog recovery. Do these in two sets of 4, with a slow 400M jog between sets.
July 5: 6 x 800M, 5K pace. 400M jog recovery.
July 12: 12-20 x 400M, 10K pace, 100M jog recovery. OK to break into sets. Also OK, if heat conditions are severe, to take 200M recovery.
July 19: Infield strides. Sets of 8 (4 down the field, 4 back). Aim for 3 sets, take a full lap around the field between sets.
July 26: NO WORKOUT -- BLUEMONT 5K.
August 2: 8-10 x 500M, 5K pace. 300M jog recovery.
August 9: Same as July 12 -- 400Ms, 10K pace, 100M recovery.
August 16: 3-5 x 1-Mile, 10K pace, 400M recovery.
August 23: Ladder Workout. TBD.
August 30: 6-8 x 800M, 10K pace, 400M jog recovery.
