Reply To: Washington- Lee HS Arlington Wed Morning Track Workout 2018 Season

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#20019
Kyoko Kawai
Participant

Here is the Wednesday Morning Track Workout from Bryan for May 9. It is similar to last week, we are building off from it. Please meet us at the corner toward N. Stafford St. and Washington Blvd at 6:10 after individual warm ups.  If you are new to track, the last 800 meter set can be at 10K and 5 K pace.

Warm up (1 mile easy)
Dynamic warm ups (as a group) at 6:10am
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Main Set:
1/2 lap (200 meter) 5K pace
1/2 lap (200 meter) recovery
1/2 lap (200 meter) SPRINT
1/2 lap (200 meter) recovery
1/2 lap (200 meter) 5K pace
1/2 lap (200 meter) recovery
1/2 lap (200 meter) SPRINT
1/2 lap (200 meter) recovery
1 mile total

1 lap (400 meter) 5K pace
1/2 lap (200 meter) recovery
1 lap (400 meter) SPRINT
1/2 lap (200 meter) recovery
1 lap (400 meter) 5K pace
1/2 lap (200 meter) recovery
1 lap (400 meter) SPRINT
1/2 lap (200 meter) recovery
1.5 mile total

2 lap (800 meter) 5K pace
1 lap (400 meter) recovery
2 lap (800 meter) SPRINT
1 lap (400 meter) walk
1.5 mile

Cooldown:
4 laps (1600 meters) easy
1 mile total

Total distance: 6.0 miles (2.5 miles at speed / 1.5 miles recovery + WU and CD)

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