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!


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  • Sheila

    Jayne, Farnaz, a lot of people out and about and one knee on the ground! Great energy the three of us :-)

    1 · July 24, 2013

  • Sheila

    On my way! There 1820 max!

    July 24, 2013

  • Dorien C.

    Sorry, am not going to make it :( will join soon! Have a great run!

    1 · July 24, 2013

    • Sheila

      See you next time, Dorien! :)

      July 24, 2013

  • Sheila

    Looking forward!

    July 24, 2013

  • Jayne

    Rain or shine tomorrow? (Say, yes!)

    July 23, 2013

    • Sheila

      I say... YES! :-)

      July 24, 2013

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