From: coach robert
Date: April 11, 2016 at 9:24:25 AM EDT
Subject: Track work-out this Wednesday April 13,2016….

Runners, Meeting this Wednesday at the track 6AM :
½ and Full Marathon
2 X 400m @ T pace with 200m E recovery
1 X 800m @ T pace with 400m E recovery
2 X 1600m @ T pace with 400M E recovery
1 X 800m @ T pace with 400m E recovery
2 X 400m @ T pace with 200m E recovery
3 X 100m fast and return relax.

5K and 10K
2 X 200m @ T pace with 100m E recovery
2 X 400m @ T pace with 200m E recovery
1 X 800m @ T pace with 400m E recovery
1 X 1600m @ T pace with 400M E recovery
1 X 800m @ T pace with 400m E recovery
2 X 400m @ T pace with 200m E recovery
2 X 200m @ T pace with 100m E recovery
3 X 100m fast and return relax.

Happy Training,

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