Sherri Laura Smith

Coming soon!

Sault Stryders Workout for Thursday, May 27, 2010
Wednesday, May 26, 2010

Well this week might be a hot one and accordingly so we will focus on more quality than quantity. Please note that if you participating in the Traverse City Marathon or at the Mountain Maple 5km or 10km races that you may want to reduce the amount of work done in preparation for these great events.

5km and 10km Runners and ½ Marathon and Marathon Runners:

Option A:
Warm up 5 to 7 minutes easy jogging
2 x 400m at 65% effort with 90 seconds rest
1 x 400m at 85% effort with 90 seconds rest
1 x 400m at 65% effort

Option B:
Warm up 7 to 10 minutes easy jogging
2 x 400m at 65% effort with 90 seconds rest
1 x 400m at 85% effort with 90 seconds rest
1 x 400m at 65% effort with 90 seconds rest
1 x 400m at 85% effort

Option C:
Warm up 10 to 15 minutes easy jogging
2 x 400m at 65% effort with 90 seconds rest
1 x 400m at 85% effort with 90 seconds rest
1 x 400m at 65% effort with 90 seconds rest
1 x 400m at 85% effort with 90 seconds rest
2 x 400m at 65% effort with 90 seconds rest

As a reminder here is a list of the following local summer events:
* Traverse City Marathon - Saturday, May 29
* Mountain Maple - Sunday, May 30
* Great Lakes 1/2 Marathon, 10k and 5km - Sunday, June 6
* Wawa Blackfly Run - Saturday, June 18
* Summer Solstice (SSM, Michigan) - Sunday, June 19
* Rotaryfest Miracle Mile - Saturday, July 17
* Massey Marathon - Sunday, July 18
* Finnish Festival Fun Run - Sunday, July 25
* St. Joseph Island Triathlon - Saturday, August 14