Boca Raton Road Runners-A1A Athletic Club
Track/Speed Workout Week #2 of 2 ‘Off-Track’ Workouts
Tuesday, September 7th, 2010
6:30 PM-EST Southwest Side Of The Linton Avenue Bridge
Please go through the following link for your 10K pace. 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 Bridge/Hill 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!
6:30 PM: Warm-Up (Please be on time).
6:35 PM: Break into groups and strides.
6:45 PM: Workout Starts.
Bridge/Hill Workout:
- Group 1: 12 bridge/hill repeats. Rest ½ the time of the run.
- Group 2: 10-12 bridge/hill repeats. Rest ½ the time of the run.
- Group 3: 8-10 bridge/hill repeats. Rest ½ the time of the run.
Next cycle begins on Tuesday night September 14th, 2010.