[Triumf-running] TRIUMF Walking and Running Group - Week of Mar 21, 2016

Robert Watt watt at triumf.ca
Mon Mar 21 13:32:11 PDT 2016

Hi Everyone,

The countdown continues. There is now just under 4 weeks to the Sun 
Run.  Do get out and put in the mileage by running (or walk/run) at 
least three times per week.

If you are not doing the Sun Run do join us for the workouts anyways. We 
always have a good time.
Training this week*

*Tuesday - Mar 22, 2016* - *Ladder workout***
Meet at 12:00 outside the badge room

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


  * easy warm up jog to west end of Imperial Trail
  * dynamic stretching
  * 1, 2, 3, 3, 4, 5 minute runs at 10K pace with 1 minute rest between
    each except 2 minute rest after 4 minute interval.
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

*Thursday Mar 24, 2016* - 45 minute 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, gradually increase from
    an easy pace to a faster pace near the end and switching direction
    at 12.5 minutes. After 25 minutes, slow down to an easy run back to
  *   Stretching for everyone.

Please feel free to pass this message along to others at TRIUMF.
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