Wednesday Speed Work at 8.15 PM (precise)
Every Wednesday, rain or shine, we meet in front of Sedona and work on our speed from 8.15 – 9.00 PM. This is very different from the Saturday social runs, and will bring your pulse up to 90%, but the effect on your finishing time in any race will be dramatic. In addition you will find your normal running much more enjoyable as your legs get adjusted to the higher speed.
We will do a mix of traditional interval training and Fartlek, where the focus is small burst of speed in a normal run, depending on who is there. We have marked 400, 500 and 600 meters on the road and can therefore mix the group and cater for everybody. The slower and normal runners will end up doing 5.6 km including warmup in 45 minutes – of which the 2 km is at fast pace. The better and best runners will do 6.6 or 7.6 km.
Give it a go … it’s different.
The training has now been ongoing for a while, and we have a relative consistent crowd of 6 people showing up. I would love to expand it 8-10 participants each time, so please come and try it out, it’s “fun”!!
And we have reached the magic number 10!! on last Wednesday. 2 were a bit late but still count as they were regulars and managed to find us as we always at the same spot (http://www.endomondo.com/workouts/socPHyrxz5Y).
Xin Chao RRR’s! Am about to relocate to Hanoi for 12months from Victoria, Australia – have just completed my 3rd marathon & am very keen to join in the Wednesday speed work sessions once i get sorted and settled. Shay.
Looking forward to see you!