Mega thanks to Coach Al and ALL of the pace group leaders who stepped up to make our gradual reopening possible! Thank you, thank you, thank you!
Coach needs pace group leaders this Saturday as well so please let him know if you’re up for leading a group of less than 10 fools around town at +/- 7 am Saturday morning.
Speed (doesn’t have to be done on a track) – warm up with 6 x 80m strides then…
Fun Group = 400, 800, 1600, 800, 400
Fast Group = 400, 800, 1600, 1600, 800, 400
Both groups then cool down with an easy mile (Strava label SPEED)
Hills – (does have to be done on a hill) warm up with 6 x 80m strides then…find a hill that takes about 90 seconds to run up at 90% effort then jog back down…
Fun Group = 8x
Fast Group = 12x
Both groups then cool down with an easy mile (Strava label TEMPO)
Long – if you’re able to lead a pace group please let Coach know by Tuesday and let him know what distance, starting point, and pace you will do. The route is 10.5 miles for the fast group…the fun group can pick any starting point along the route and do an out/back of any desired distance. (Strava label LONG)
Run every chance you get!
The Ship of Fools 