Track work-out this wednesday 09 March,2016....

8 Mar 2016 by Tyler Santos

From: coachrobert1
Date: March 7, 2016 at 9:05:12 AM EST
To: kelleyruns@aol.com
Subject: Track work-out this wednesday 09 March,2016….

He He !!! Training at the track! YES… Wednesday at 6 AM on March 09,2016:

½ and Marathon: ( 9,2 Km)
4 X 400m @ T Pace à 200m E recovery.
4 X 800 m @ T Pace à 400m E recovery.
2 X 400m @ T Pace à 200m E recovery.
Run 3X 100m close to all outà A notch down from full sprint
.

5K and 10 K : (9,8 Km)
10 X 200m @ T Pace à 100m E recovery.
6 X 400m @ T Pace à 200m E recovery.
2 X 800m @ T pace à 400 m E recovery.
3 X 100 close to all out à a notch down from full sprint

Robert Hendrick
Certified Coach RRCA / USATF / Personal Trainer
Juice Plus+
2288 SW 17 Dr.
Deerfield Beach FL 33442
Ph:954-481-8809
Cell: 954-817-5845
coachrobert@aol.com
www.coachrobert1.com
coachrobert@gflrrc.org