March 21, 2017 at 6:10 pm #10697
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.
KyokoApril 18, 2017 at 11:06 am #11320
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.
KyokoApril 25, 2017 at 1:09 pm #11581
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.
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.
</div>May 16, 2017 at 4:45 pm #11982
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.
KyokoMay 23, 2017 at 3:15 pm #12088
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.