Boca Raton Road Runners-A1A Athletic Club
Track/Speed Workout Week #1 of 2 ‘Off-Track’ Workouts
Tuesday, August 31st, 2010
6:30 PM-EST A1A & Palmetto Park Road
Please go through the following link for your 10K pace. Pace is always the key to our workout…. http://www.runningforfitness.org/calc/paces.php
- Fill in the appropriate information for a 10K. Goal time or your PR for 2009-2010.
- Age and Sex.
- Your pace chart will come up. Know your pace….Especially your 5K for tonight!
The groups for tonight’s Fartlek workout (depending on the number of people)!
- 1-A: 6:29 minute per mile pace and faster.
- 1-B: 6:30-7:00 minute per mile pace.
- 2-A: 7:01-8:00 minute per mile pace.
- 2-B: 8:01-9:00 minute per mile pace.
- 3-A: 9:01-10:00 minute per mile pace.
- 3-B: 10:01-12:00 minute per mile pace.
Tonight’s Workout! PACE-PACE-PACE!
6:30 PM: Warm-Up (Please be on time).
6:35 PM: Break into groups and strides.
- Group #1 Leaders: CJ Wren, Tom Kasprik.
- Group #2 leaders: Scott Richards, Tony Frost, Rich Haglen.
- Group #3 Leaders: Kevin Murtha.
6:45 PM: Workout Starts. Tonight ‘Fartlek’ at 10K pace.
Fartlek Run
Cool-Down & Stretching with Rich Haglen http://www.aphysicaltherapistinc.com/
The ‘hot dog cookout/graduation’ will be immediately following our run. Bring your coolers with what you want to drink. Hotdogs with all the trimmings will be supplied. Great track cycle time to celebrate!
For those of you who still want to run on the track. Please email me at ASDuffy@ADCOTS.com and I will write you a workout to run.
Next cycle begins on Tuesday night September 14th, 2010.