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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

    Yikes, the time! Have to hurry! On my way!

    July 17, 2013

  • Sheila

    PLEASE NOTE THIS WEEK WE'RE RUNNING AT 1745 / 5.45PM!

    July 17, 2013

    • Sheila

      Jayne, Farnaz and me.

      July 17, 2013

    • Sheila

      ..are going.

      July 17, 2013

  • Sheila

    Offline until 17hrs/5pm, so q's won't be answered until after that.

    July 17, 2013

  • Sheila

    Michael? Mark? Christian? Olivia! ;) :) Jayne! Martin! PS Have fun at the gig, Amah!

    July 16, 2013

    • Sheila

      Pfew, hm... About 9 in about 50 mins? Would that be right, Jayne?

      July 17, 2013

    • Sheila

      55 mins more likely.

      July 17, 2013

  • Farnaz C.

    Will it still happen if it's just the two of us Sheila?

    July 17, 2013

    • Sheila

      Yes! Jayne said she'd come to. I sent you both mails.

      July 17, 2013

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