2010 Summer Intervals Are In Progress
Normal SUMMER sessions take place Thursday evenings through the summer months at 6:30 p.m. at Stone Bridge High School (located at the intersection of Claiborne Parkway and Hay Road in Ashburn, or just off the W&OD at Trailside Park, near Mile Marker 28.5.) Meet to warmup at 6:30. The track will be unlocked by 6:45 p.m. for workouts to begin promptly at 6:50.
Whether you're a new runner or a seasoned competitor, intervals can add variety to your training and help you improve your running economy, V02 Max, and Lactate Threshold. Intervals will vary in length and intensity each week. Coaches will usually be on-site to give times and provide feedback on your running form. Each week the workout plans will be posted on this page. Please make sure you warm-up correctly to avoid injury! Plan to arrive by 6:30 to make sure you allow enough time for an effective warm-up before beginning your harder effort.
Planned Workout for Thursday, 7/29: NOTE, Cathy and Ray will NOT be there
1 x 2400, starting slower than threshold (closer to marathon pace for those doing a marathon) and building to threshood), w/3 minutes recovery (beginners do 2000 and take additional rest)
4-6 x 600, going through 400 at threshold, and then accelerating the last 200. 200 EASY jog and regroup for recovery. Take no more than an additional 2 minutes before starting again once you've jogged back around.
Hopefully some of the Club veterans/more experienced folks can help keep this workout organized while Cathy/Ray are away.
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