Sherri Laura Smith

Coming soon!

Sault Stryders Workout for Thursday, June 24, 2010
Thursday, June 24, 2010

Thursday already ... sorry for the delay runners. This week we are hitting the track with some speed makers again in preparation for the Miracle Mile.

Enjoy!

5km and 10km Runners

Option A:

Speed Makers:
100m sprint; 100m easy; 100m sprint; 100m easy x 2
Followed by:
400m / rest 90 seconds
3 x 200m / rest 45 seconds

Option B:
Speed Makers:
100m sprint; 100m easy; 100m sprint; 100m easy x 3
Followed by:
400m / rest 90 seconds
200m / rest 45 seconds
400m / rest 90 seconds
200m / rest 45 seconds
400m

Option C:
Speed Makers:
100m sprint; 100m easy; 100m sprint; 100m easy x 3
Followed by:
400m / rest 90 seconds
200m / rest 45 seconds
400m / rest is 90 seconds
200m / rest is 45 seconds
Repeat

½ Marathon and Marathon

Option A:
Speed Makers:
100m sprint; 100m easy; 100m sprint; 100m easy x 2
Followed by:
800m / rest is 2 minutes
1200m

Option B:
Speed Makers:
100m sprint; 100m easy; 100m sprint; 100m easy x 3
Followed by:
400m / rest is 60 seconds
600m / rest is 90 seconds
800m / rest is 2 minutes
1200m

Option C:

Speed Makers:
100m sprint; 100m easy; 100m sprint; 100m easy x 3
Followed by:
400m / rest is 60 seconds
600m / rest is 90 seconds
800m / rest is 2 minutes
400m / rest is 60 seconds
600m / rest is 90 seconds
1200m

Reminder of upcoming local events:
* 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