Washington- Lee HS Arlington Wed Morning Track workout 2017 season

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This topic contains 4 replies, has 1 voice, and was last updated by Profile photo of Kyoko Kawai Kyoko Kawai 1 day ago.

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  • #10697
    Profile photo of Kyoko Kawai
    Kyoko Kawai
    Participant

    Washington-Lee HS track is starting tomorrow (3/22) for 2017 season. 6am for warm up 6:15 am for workout. It will be still dark at 6am. Please bring a light if you have it.
    Workout from Jule:
    4x 1200 meter @ 10k pace followed by 400 jogging recovery between each.
    If you are a track beginner, you can start 2-3 x set instead of 4 sets.
    I hope to see you there.

    Kyoko

    #11320
    Profile photo of Kyoko Kawai
    Kyoko Kawai
    Participant

    Washington-Lee HS track Wednesday morning workout 4/19 , Coach Jule will be there.

    We meet inside the track at the corner closest to N Stafford and Washington Blvd.
    6am warm up  (please warm up well as our workout this week starts with faster pace)
    615am get together as a group for plyometrics on the field before starting workout set

    4 x 100 @ 5k pace, 15 seconds rest between each
    4 x 200 @ 10k pace, 30 seconds rest between each
    4 x 800 @ 15k pace, 2 minutes rest between each
    I hope to see you there.  If you have questions, please e-mail me.  Thanks.

    Kyoko

    #11581
    Profile photo of Kyoko Kawai
    Kyoko Kawai
    Participant

    Here is the Washington- Lee HS Wednesday Morning Track Workout from Jule for tomorrow.

    5 x 1200 with 1:00 active recovery
    Each 1200 should get faster by at least 5-10 seconds. Aiming to get down to your 5k pace by the last one.
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    6am for warm up (by individual)
    6:15 am meet as a group at the corner of the track toward the N. Stafford and Washington Blvd. and start workout after some drills.

    See you there.
    Kyoko

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    #11982
    Profile photo of Kyoko Kawai
    Kyoko Kawai
    Participant

    I am sorry that I did not post the workout past few weeks. But we are meeting every Wednesday morning 6 am for individual warm up and 6:15 am to start group workout.  Please meet us at the corner toward N. Stafford St. and Washington Blvd on the track.

    May 17 workout

    3 x 2000 (build each 2000 meter; 1st 2000 about 60% effort, by 3rd 2000 aim for 5K pace).  1-2 mins rest between depending on individual.

    If you have question, please e-mail me.  Also, if you are a Facebook user, please check the DCTC FAAST Facebook site. Weekly workout would be posted there, too.

    Kyoko

     

    #12088
    Profile photo of Kyoko Kawai
    Kyoko Kawai
    Participant

    Wed. Morning (5/24) track workout.

    Coach Jule will be there.  Also we are providing track workout fundamentals to NTP and other track beginners.  (please meet me at 6:10am at the track)

    6 am individual workout
    6:15am group workout meet us at the corner toward N. Stafford st. and Washington Blvd. on the track.

    Workout:7 min. at 15K pace, 3 min active recovery, 7 mins. at 10 K pace, 3 mins. active recovery, 7 mins at 5 K pace.
    Kyoko

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