[Triumf-running] TRIUMF Walking and Running Group - Week of April 4, 2016

Robert Watt watt at triumf.ca
Mon Apr 4 16:48:13 PDT 2016

Hi again everyone,

I hope everyone is staying active and enjoying the spring weather.

For those of you participating in the Sun Run, there is one week of 
strong training and one week of easy training remaining. I think there 
is value in doing longer intervals this week as you prepare for going 
hard for 10K. We will be back to the mile loop this week. If you can 
manage it, consider adding 10 or 15 minutes to this week's tempo run.


*Training this week*

*Tuesday - April 5, 2016* - *2 mile and 1 mile loops*
Meet at 12:00 outside the badge room

Walkers or walk/runners - Please feel free to join us.


  * easy warm up jog to east end of Imperial Trail
  * dynamic stretching
  * 2 mile run followed by 2 minute rest and then another 1 or 2 one
    mile loops with 2 minute rests between.
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

*Thursday April 7, 2016* - 45 minute (or longer) tempo run. Route will 
be determined at start time.
Meet at 12:00 outside the Badge Room

  * 10 minute easy run and then for 25 minutes (or longer depending on
    how soon you need to be back at the office) , gradually increase
    from an easy pace to a faster pace near the end and switching
    direction at 12.5 minutes. After 25 minutes (or longer), slow down
    to an easy run back to TRIUMF.
  *   Stretching for everyone.

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<mailto:watt at triumf.ca>
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