Thank you to the group that made it out this evening. It was great to meet some new faces. Thank you also for giving your feedback to the Nike testing group.

Both Lane and I have conflicts on Thursday so we will not meet as a group but i do encourage you all to get together and run the following work out. This is a hill workout so you will need to find slope/hill in your neighborhood that is about 80 to 100m long. It doesn’t need to be very steep as i want you to be able to run at a sprinting speed up the hill.

Warm up for 10 mins of easy running. followed by 100m sprint up the hill – jog 100m down – turn around and sprint 100m back up the hill. Up down up is one repetition. At he end of each repetition you can walk back down the hill, take a few minutes rest and then repeat the rep. Repeat 5 to 10 times.

Finish with about 10 minutes of very easy running to cool down.

If you have any questions, please email me ianiag@hotmail.com

Cheers

We are starting hard workouts this week. We will meet at a group on Tuesday and Thursday. We will meet at Shiffler park on Tuesday Evening and we will run hills on Thursday. Due to my work commitments our workouts will be in the evening – Meeting at 5:30pm.

The plan for the week
Monday – 45 mins easy running
Tuesday – Group workout – 5:30pm Shiffler park
Wednesday – 45 mins easy running
Thursday – Hill workout – location TBD
Friday – Rest day
Saturday – Long run 60 to 70 mins easy
Sunday – Rest day

Dont forget to log your miles – https://docs.google.com/spreadsheets/d/1Unz_u3jq32zymjYHvVFFE-RTQW68uL1K-rE04t-i1fo/edit?usp=sharing

Cheers