FFP Running Club - Wednesday (10-19-16)

We will be meeting at the usual Wednesday night spot - at FFP at 6:00 pm.

 

This week's group run will be tempo intervals!

 

1) Pre-run warm-up

 

2) Tempo Run: Everyone will be running a total of roughly 45 minutes. The first 10 minutes will be used to warm-up and the last 5 minutes will be used to cool-down. The middle 30 minutes is described below:

 

  • Group A (12:00+): 5 minutes of continuos running at an effort level of 8/10, followed by 1 minute walking - repeat 5 times. 
  • Group B (10:00-12:00): 5 minutes at an effort level of 8/10 (8:15-9:30 pace), followed by 1 minute easy jog/walk - repeat 5 times.
  • Group C (8:30-10:00): 5 minutes at an effort level 8/10 (6:50-8:15 pace), followed by 1 minute easy running - repeat 5 times. 
  • Group D (-8:30): 5 minutes at an effort level of 8/10 (sub 6:50 pace), followed by 1 minute easy running - repeat 5 times. 

 

3) Post-run stretch

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