Speed Workout @CCC

START TIME 6:30pm

Meet up near the main restrooms at the North end of the track. ALL paces are welcome. The workout can be modified depending on your individual goal, just see the event organizer. This workout will vary from week
to week. Hope to see you there. 

This week's workout:

Fartleks OR Baton Chain run (depends on #of rsvp's)

Warm-up (PLEASE ARRIVE A LITTLE EARLY TO WARM-UP AND STRETCH ON YOUR OWN)

Fartleks
2 x 20 min (random 30sec bursts) with 2 min recovery
warm-down
stretch (on your own)

OR

Baton Chain run
2 x 2-3 miles
Split into two groups, if necessary (roughly equal abilities) ; each group receives baton
Group(s) runs single file (The line pace should be slower than a typical long run)
Baton passed from the front back to the end of line
Last person sprints to the front of the line
Repeat

Join or login to comment.

  • Mike S.

    Thank you for running with us last night and I hope you liked the Baton Chain run. In the future, please be mindful of this particular workout as the Baton Chain run works best as a cohesive group effort. If you feel this or any excerise is not for you, please let me know before we start and I will change the workout for you. By understanding the instructions and the exercise, each of you should come away feeling like you worked out and had a great time doing it. Let's run together and I'll see you next week.
    -Mike

    March 13, 2014

  • Stanton C.

    Thanks Michelle, David, and Mike for your donations tonight! This brings us up to 17 pairs of shoes and 53 articles of clothing. Great job, everyone!

    1 · March 12, 2014

  • A former member
    A former member

    Hi, I'm a relatively new (but pretty slow) runner and have never done speed work. But I've read about it and want to check it out. Would it be possible to show up and be instructed/helped out? I've got a half in August that I'd like to finish in a respectable amount of time...thanks!

    March 10, 2014

    • Mike S.

      Thank you Scott. Hope to see you out there Nikki!

      March 12, 2014

    • A former member
      A former member

      I won't be joining this week Mike, but hopefully will soon!

      March 12, 2014

  • Jon

    Sorry to cancel yet again. Working a bit late today... looking forward to seeing everyone on Sunday.

    March 12, 2014

  • Stanton C.

    I vote the Baton Chain Run!!!

    Also, friendly reminder that the Inaugural Go Far Donation Drive is still happening: Bring your lightly used shoes, shirts, and/or shorts to help folks in the US, Central America, and Africa. Also, if you want to donate money, every $195 is enough to ship[masked] shoes to those in need! I'll have tax deductible receipts available soon!

    2 · March 7, 2014

  • Marcia

    I vote for baton chain! :D

    March 6, 2014

15 went

Our Sponsors

  • Sports Basement

    10% off coupon. See Go Far organizer to receive one.

  • Fusion Sport US

    Go Far Run Group branded apparel

  • Nuun

    Weekly Wednesday Speed workouts and GFRG events include Nuun hydration.

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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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