[Triumf-running] TRIUMF Walking and Running Group - Week of Feb 29, 2016

[Robert Watt]

Hi Everyone,

This week we will run around a hilly 1 mile loop in the forest. This 
course is intended to improve your speed and endurance as well 
strengthen key muscle groups.

The weather looks to be wet and about 10 degrees so dress appropriately.
*
Training this week*

*Tuesday - Mar 1, 2016* - Hilly mile loop - *see map below*
Meet at 12:00 outside the badge room

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

Runners

  * easy warm up jog to junction of Sasamat and Imperial trails (about 2km)
  * dynamic stretching
  * 2 or 3 loop at 10k race effort (not pace) with 2 minute rests
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

*Thursday Mar 3, 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
    TRIUMF.
  *   Stretching for everyone.




Please feel free to pass this message along to others at TRIUMF.
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Our Group's webpages: 
http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

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