Monday Night Drop-In Session for October 21st, 2013 Meeting Spot: Forerunners North Vancouver (980 Marine Drive) Metting Time: 6:30 Cost: $5.00/session Warm-up: 3 km easy; drills; 4 x 20 second strides; (power hills up a steep grade): 4 x 10 seconds at 100% intensity with 2 minutes (or more) recovery Workout: Option #1 - 2 sets of (9:00 - 6:00 - 3:00) * Pace Targets : 10 km Goal Pace * Recovery: 1/3 the duration of the fast runs (3:00 after the 9:00 runs, 2:00 after the 6:00 runs, and 1:00 after the 3:00 runs). Option #2 - 2 sets of (3 x 400 meters - 3 x 200 meters - 3 x 100 meters) * Effort: As fast as you can run while maintaining form and relaxation. This is not flat out sprinting. Pace-wise, start at 1500 meter Goal Pace (30 to 55 seconds/km faster than 10 km Goal Pace) for the 400s and increase your pace slightly on the 200s and 100s. * Recovery: On 3 minutes for the 400s, on 2 minutes for the 200s, and on 1 minute for the 100s. For example, if you run 90 seconds for the 400s, 42 seconds for the 200s, and 20 seconds for the 100s, youll get 1:30 recovery after the 400s, 1:18 recovery after the 200s, and :40 recovery after the 100s. Cool-down: 1 km easy + Injury Prevention Exercises For information on clinic packages, please go to forerunners.ca/clinics/north-vancouver/ or call us at the store at 604-982-0878.
Posted on: Mon, 21 Oct 2013 07:38:13 +0000
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