Nella’s Speedwork 11-13-13

nellas11-13

This week at Nella’s Speedwork, BRC Littleton played host to adidas and the Energy Boost/ Adios 2.  Each week the group follows a set workout that is time based put together by coach Danny.  It usually involves intervals or hill repeats.  This week it involved timed intervals.

What is great about the workout is that runners (or run/walkers) of all speeds start and finish at the same time.  This means as a group every is running hard at the same time, although the speed at which they are running may vary.  The group comprises everyone from 6-13 minute milers, aged 10-mid 60’s.  It meets wednesdays @ 6pm at the store, and is always a good time!

The workout this week was:

 

Workout 11-13

0:00-0:15 (Stride)

0:45-1:00 (Stride)

1:30-1:45 (Stride)

2:30-3:30 (10k)

4:30-5:30 (10k)

6:30-7:30 (10k)

8:30-8:45 (Stride)

9:15-9:30 (Stride)

10:30-11:30 (5k)

12:30-13:30 (5k)

14:30-15:30 (5K)

16:30-16:45 (Stride)

17:15-17:30 (Stride)

18:00-18:15 (Stride)

18:15-23:00 (COOL)

Active recovery on times not listed*

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