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Sault Stryders Workout - Thursday, July 22, 2010 Well the turn out for the Miracle Mile was impressive. But now we are back to work as we gear up for some August and (yikes) Fall events. 5km and 10km Runners Option A: Warm up 3 to 5 laps of easy jogging 1 x 1 mile (4 laps of the track) Easy 400m jog / walk 1 x 400m / rest is 2 minutes 1 x 200m Cool down 3 to 5 laps of easy jogging Option B: Warm up 5 to 7 laps of easy jogging 2 x 1 mile / rest is 3 minutes Easy 400m jog 1 x 400m / rest is 90 seconds 1 x 200m Cool down 5 to 7 laps easy jogging Option C: Warm up 7 + laps of easy jogging 4 x 1 mile / rest is 3 minutes Cool down 7+ laps of easy jogging ½ Marathon and Marathon Runners Option A: Warm up 3 to 5 laps easy jogging 2 x 1 mile at tempo pace / rest is 3 to 5 minutes Easy 400m jog / walk 2 x 400m at fast pace / rest is 2 minutes Cool down 3 to 5 laps easy jogging Option B: Warm up 5 to 7 laps easy jogging 4 x 1 miles / rest is 3 minutes Optional: 2 x 400m / rest is 90 seconds Cool down 5 to 7 laps easy jogging Option C: Warm up 7+ laps easy jogging 5 to 6 x 1 mile / rest is 3 minutes Cool down 7+ laps easy jogging Reminder of upcoming local events: * Finnish Festival Fun Run - Sunday, July 25 * Grand Island Marathon – Sunday, August 1 (Munising, Michigan) * St. Joseph Island Triathlon - Saturday, August 14 * Tahqua Trail Run – Sunday, August 15 (Paradise, Michigan) * Mackinac Island 8 Mile – Saturday, September 11 * 25th Annual Trail Trot, 2k, 5k, 10k – Saturday, September 18 * Sault Marathon, Half-Marathon, 10km & Bridge Run – Saturday, September 25 (Michigan) * Great Turtle Trail Run – Saturday, October 23 (Mackinac Island, Michigan) |
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