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It's Wednesday! Don't work late, run! :-)

Hi all,

This run starts at Sarphatipark 2, Wednesday Eves, 18.15hrs / 6.15pm. It's a small group, mostly 1 to 3 people. We'll head towards and follow the Amstel, past the Philips building, towards the ring and back again, for about 50 minutes in total.

Suggested workout: 5 mins warm-up (easy jog), then 11x the following:
1.30 min steady, 1 min fast.
At about 22 mins , we do 1 min walk instead of fast.

+ Changing speeds will get you fitter AND faster.
+ The one minute walk is to recover even more.

+ The steady pace is really just that, steady. Catch your breath. This, plus the 1 min walk, ensures less injuries.

+ Every fast minute you get to train your own olympic finish :-) Run at your max (90% recommended) speed, then slowly jog back to the last one of the group, catch your breath, talk, until the next interval!

+ Regardless of the slow, steady pace and the walk, your average pace will be faster than with a long run.

- You get way more tired than running a long distance full stop!

- There's geese on the route.

Enjoy the run,

see you Wednesdays!

Sheila

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  • Sheila

    Girls... And Martin! I have to cancel :-( Not feeling 100% at all, yet hoped after an afternoon of sleep... Not going to work though, I'd last until the end of the park. Please go together and I'll be fit and back both Sat and Wednes! Yay!!

    July 10, 2013

  • Sheila

    See message below (or is it above).

    July 10, 2013

    • Sheila

      Now both above & below :)

      July 10, 2013

  • Sheila

    Martin is running! Perhaps you can leave your bag at his place, Jayne!

    July 10, 2013

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