Thursday Night Twilight Series
Place: Rice Stadium, Pelham Bay Park
Time: 6:30 p.m.
Activity: Hard
Drills: 15 minutes
Warm-up jog: 10 minutes at MHR zone 1
Recovery after each bout: 90 seconds
I’ll assign the pace and group at the start.
2(1200) one 400 at an active recovery pace (Easy)
5-minute recovery before the next bout
2(800) If I didn’t assign you a pace at 5K pace, jog 400 meters at an easy pace (recovery)
Training sessions:
1. Your training will be with Taylor to form a running pack at the same intensity.
2. To stay on the team, you must be consistent and punctual.
3. You must be able to complete the training.
4. You will be allowed no more than 3 lateness or absences.
Post run stretching
Note: recover is a jog at 2-4 minutes slower then your sprinting runs.
Speed work should be performed about two days a week in training season. MHR Zone 4-5
If you’re new to this come see me about 6:15 for instruction know the routine.
Please wear BDBR shirt as we are providing you with these training we like you to so appreciation at every opportunity. Always push yourself to be the best never sell yourself short.
There is a saying: If you keep selling yourself short don’t be surprised when no one wants to pay you full price for your dedication.
Nothing you seek is free show some appreciation when you are given an opportunity to better yourself. By taking pride in what you’re doing looking for positive energy, dedicated and hardworking. You are worth what you value yourself so show pay yourself…
By: Perez-Maymi JD., MS., BS., AS.
Certified Adult Distance Running Coach