FFP Running Club - Wednesday (8-2-17)

This week's group run will be tempo intervals, with a total of about 45 minutes running. 

 

1) Pre-run warm-up

 

2) Tempo Run: Everyone start with a 10 minute warm-up and end with a 5 minute cool-down. The middle 25-30 minutes is described below:

 

  • Group A (13:00+): 3 x 8 minutes of continuos running at an effort level of 8/10. Jog for one minute between set 1 & 2 and set 2 & 3 
  • Group B (11:00-13:00): 3 x 10 minutes at an effort level of 8/10 (8:45-10:00 pace). Jog for one minute between set 1 & 2 and set 2 & 3 
  • Group C (9:00 - 11:00): 2 x 15 minutes at an effort level 8/10 (7:30-8:45 pace). Jog for one minute between set 1 & 2 and set 2 & 3
  • Group D (-9:00): 2 x 15 minutes at an effort level of 8/10 (sub 7:30 pace). Jog for one minute between set 1 & 2 and set 2 & 3

3) Post-run stretch 


Ready to schedule a Strategy Session?

Our "Strategy Session" is simply a 20 minute appointment where we'll have a conversation about your goals. We'll talk about what you want to achieve, what kind of challenges you've encountered in the past, and what we can do to help. 

 

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