Sherri Laura Smith

Coming soon!

Sault Stryders Workout for Thursday, June 17, 2010
Wednesday, June 16, 2010

It might be a rainy one tomorrow – or it might not. Who knows lately but nonetheless we are going to do some work as we prepare for the local races coming up. If this is a race weekend for you be sure to back off by at least 50% on the workouts below. If it is not a race weekend for you, have at it!

5km and 10km Runners

Option A:
Warm up 4 to 6 laps easy jogging
1 x 200m / rest 45 seconds
1 x 400m / rest is 90 seconds
1 x 600m / rest is 2 minutes
1 x 400m / rest is 90 seconds
1 x 200m
Cool down 4 to 6 laps easy jogging

Option B:
Warm up 6 to 8 laps easy jogging
1 x 200m / rest 45 seconds
2 x 400m / rest is 90 seconds
1 x 600m / rest is 2 minutes
2 x 400m / rest is 90 seconds
1 x 200m
Cool down 6 to 8 laps easy jogging

Option C:
Warm up 8 laps easy jogging
2 x 200m / rest 45 seconds
2x 400m / rest is 90 seconds
1 x 600m / rest is 2 minutes
2 x 400m / rest is 90 seconds
2 x 200m / rest is 45 seconds
Cool down 6 to 8 laps easy jogging

½ Marathon and Marathon Runners

Option A or B:
Warm up 4 to 6 laps easy jogging
1 x 1 mile / rest is 200m
8 x 200m / rest is 20 seconds
Cool down 4 to 6 laps easy jogging

Option B or C:
Warm up 6 to 8 laps easy jogging
1 x 1 mile / rest is 200m
8 x 200m / rest is 20 seconds
1 x 1 mile
Cool down 6 to 8 laps easy jogging

Upcoming Local Events:

* 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