We’ll spend the first 5 minutes going over the basics everyone needs to know.
How do you know which workout to do?
In the first few weeks, pick the distance and workout that matches your current goals and experience.
We’ll have Coaches to run with the various workouts for the first month. They can explain routes and terms.
How hard do I run the intervals on this first day?
This should not be “speed work”. The 220s should be run at a faster - but controlled pace.
3 Miles incorporating 3 x 220 at Lake Erie
Warm up down Lakeshore to Lake Erie
3 x 220. Finish the lake loop easy to recover after each.
**The effort should be moderately picking up pace
4.5 Miles with 220 cut downs
“Cut downs” mean to run each interval(220) faster than the one before it. They are great to teach pacing and to learn to build into a race.
4 x 220 Cutdown. Finish the loop for recovery
Jog easy lap
Duplicate the first set of 4 x 220 Cutdown running the same times
Cool down back.
***Melissa Lemoine will be out with water/electrolyte sign up sheet for the Fall Season. SIGN UP!