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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  • A former member
    A former member

    It's a pity it is so early...

    August 14, 2013

  • Marko D.

    let's kick off this Wednesday for me

    1 · August 12, 2013

    • Sheila

      Yay! Perhaps we'll see you, too, Jayne, Farnaz, Michael, Amah, Mark..?

      August 13, 2013

    • Sheila

      Jayne didn't rsvp, but said she'd come.

      August 14, 2013

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Rafaël

We just grab a coffee and speak French. Some people have been coming every week for months... it creates a kind of warmth to the group.

Rafaël, started French Conversation Group

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