Wednesday Night Track Workout
Starting Wednesday May 3rd, 2017 at 5:00 the weekly track workout resumes at St. Lawrence High School. The track workouts will be posted on the message board and on Facebook. I will post the first workout and I will be looking for other runners to post their favorite track workout.
Runners are expected to have completed their warmup before we begin the track workout at 5:00.
Main Set
Set 1:
200m @ 90% w/ (100m) Recovery walk/run
300m @ 90% w/ (100m) Recovery walk/run
400m @ 85% w/ (200m) Recovery walk/run
500m @ 85% w/ (200m) Recovery walk/run
-- Extra (400m) recovery jog after each set
Set 2:
500m @ 90% w/ (200m) Recovery walk/run
400m @ 90% w/ (200m) Recovery walk/run
300m @ 90% w/ (100m) Recovery walk/run
200m @ 85% w/ (100m) Recovery walk/run
-- Extra (400m) recovery jog after each set
Total Distance: 4800m

Happy Training
Terry Lauzon

Track workout for Wednesday May 10th 5pm at St Lawrence high school.
1 of 800m at 85% effort with 30 sec rest
2 of 400m at 90% effort with 30 sec rest after each 400m
3 of 200m at 95% effort with 30 sec rest after each 200m
4 of 100m at 100% effort with 30 sec rest after each 100m
2 min recovery and hydrate then repeat. Warm up and cooldown laps as always.

In case there is no other official Track workout for today, here is one provided by Christian last year's.
2x(100 build/100jog)
15x400meters at 5k pace with 45 seconds rest...

Workout for Wednesday June 21st at 5pm St Lawrence High School.
Endless Relay a team event so need a good turnout to work well. Details to follow before the event.