Thursday May 29

Meet at Rosedale Park!

5K retest.

meet at PCF 5:30 pm!

Last week of endurance.

Tonight will be a team work out.  Thursday we will meet at Rosedale park for a 5K.

Weekend Homework

5 mile tempo run

Tempo run: set pace over a predetermined distance or at a perceived effort for a predetermined amount of time.

For this HW- you will be running a predetermined distance (5 miles) at a percieved effort of your 10K race. Take your 10K pace per mile and add 15-20 seconds per mile.  This effort should be sustained for the entire 5 miles.

Good luck!

Thursday May 22

Meet at PCF 5:30pm.

A little rain won't stop us!

Tuesday May 20

Meet at PCF 5:30pm

8X200m

Weekend Homework

Good luck to Eric and Caroline running the Pennington Day 5K this weekend! Let us know how you do.


homework:  2 X 5K with 5 minutes rest in between

Post times to comments!

Have a wonderful weekend.

Thursday May 15

Mother Nature is not a big fan of our endurance class, or just sparing you guys from hill sprints.

MEET AT PCF 5:30pm.

Tuesday May 13

Meet at PCF 5:30pm!

3X1000m rest 3 minutes in between

Weekend Homework

65 minutes.

Have fun!

Report back.

https://www.youtube.com/watch?v=ofRi1neNSMg

Thursday May 8

MEET AT PCF 5:30 PM.

It is wet and muddy so let's wait for a nice sunny day to meet at the park for hill sprints.

I promise we will still have a good work out tonight at PCF. 

See you then!

Tuesday May 6

Tuesday meet at PCF 5:30pm

WOD- TOSH

3 rounds 200, 400m, 600m work to rest 1:1

Thursday- meet at Rosedale Park 5:30pm (weather permitting)

Weekend Homework!

4 mile tempo run (comfortably hard, not a jog).  This should be challenging- try to pick up the pace as you feel comfortable.

Good luck! Let me know how it goes.  See everyone on Tuesday!

KD