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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

    Farnaz, me. Lot of road blocks. Av pace: 5:50.

    January 9, 2014

  • Sheila

    Yay, @Jayne is in! Perhaps Mathias, Farnaz, Christian,... too? Mark? Either way, it'll be a good run :-) And perhaps a brill eve altogether? #Go Manu, go ManU! ;-)

    November 26, 2013

  • richard w.

    My wife & I are not in amsterdam until 5 dec. We shall try to make the following Saturday run.
    Rwest

    November 21, 2013

    • Sheila

      Nice, Richard! You're both very welcome :-)

      November 26, 2013

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