We are going to all go over to Lake Erie which is a 440 yard-ish circle that we use a lot in place of a track.
WALK-
follow the runners down Hollydale to the lakes.
When you get to Lake Erie do 2-4 220s increasing your walking pace for 220 yards/go back to slower pace for the rest of the lake loop.(your coaches will explain/demonstrate)
Finish the walk back to Gail’s up Fiero Street.
This is a “cut-down” workout which means we are running some short intervals. Each on of the faster intervals(220 yards in this case) should be a least 1 second faster than the previous one.
This is one of favorite workouts that you will see throughout the season as:
Building interval distance at the beginning of training
As a good maintenance or recovery workout when you just want to some snap in your legs
A sharpening workout before a big race
3 MILE WALK/RUN
walk/run down Fiero St. to Lake Erie
4 x 220 Cutdown. Walk/jog recovery by finishing the lake loop.
5 MILES OR LESS(do less by doing fewer 220s at Lake Erie)
Warm up to Lake Erie down Hollydale to the lakes to Lake Erie.
4 x 220 Cutdown. Walk/jog recovery by finishing the lake loop.
Jog a full lake lap
DUPLICATE first set.
Long cool down is back Hollydale. Shorter is Fiero.
STICK AROUND AND SUPPORT OUR COMMUNITY PARTNER GAIL’S ICE CREAM,
VARSITY SPORTS WILL PAY FOR THE FIRST $100 FOR OUR RUNNERS. ENJOY!