Sherri Laura Smith

Coming soon!

Sault Stryders Workout for Thursday, July 1, 2010
Wednesday, June 30, 2010

Given that this week, Thursday falls on Canada Day – a vacation for most, I will be providing a workout for this week but there will be no practice at the track on Thursday evening.

We will return next Thursday, July 8th at 6pm for formal track practice.

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

Option A:
Warm up 5 to 10 minutes easy jogging
5 to 6 x hill (minimum 45 seconds) / rest back down
Followed by: 6 x 100m (or 25 second) sprints on flat ground / rest is 100m jog back to start
Cool down 5 to 10 minutes easy jogging

Option B:
Warm up 10 minutes easy jogging
8 to 10 x hill (minimum 45 seconds) / rest back down
Followed by 6 x 100m (or 25 second) sprints on flat ground / rest is 100m jog back to start
Cool down 10 minutes easy jogging

Option C:
Warm up 15 minutes easy jogging
15 x hill (minimum 45 seconds) / rest back down
Followed by 6 x 100m (or 25 second) sprints on flat ground / rest is 100m jog back to start
Cool down 15 minutes easy jogging

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