Workout for August 12 & 13

Saturday, August 12th

10 minutes of warm up stretching

Beginner - Run/Walk - 34 Minutes
Intermediate - Run - 45 Minutes
Advanced - Run - 60 Minutes

1st quarter easy pace
2nd & 3rd quarter 60-75% of your ability
4th quarter easy pace

Walk for at least 5 minutes think of how great you feel.

10 minutes cool down stretches.

Sunday, August 13th

10 minutes of warm up stretching

Beginner - Run/Walk - 27 Minutes
Intermediate - Run - 37 Minutes
Advanced - Run - 47 Minutes

Walk for at least 5 minutes.

10 minutes cool down stretches.

This is just like last week and the week before. This run should be super relaxed. Think about your form keep your shoulders down, away from your ears, be conscious of this if they are creeping up your tense and your run isn't going to be very comfortable. Keep your hands relaxed try not to clench your fists instead, pretend your holding sponges in your hands.

If anyone wants to run on Sunday we'll get together around 8:30 am (last week we had coffee after). Post in comments and I'll send you the locale.

Think Positive