Intervals/Speed Sessions Wednesdays
Kansas Side:
What: Early Morning Track Workouts by Appointment – the Run Smart Project Plan – Sponsored by KCTC.
When: Every Wednesday, 5:15am – beginning April 25, 2017 – 15wk Program
Where: Shawnee Mission East H.S. Track
Coach – John Arthur Carstens
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What: Speed Sessions – Sponsored by KCTC and RUN816
When: Every Wednesday at 6:00pm
Where: Shawnee Mission East H.S. Track
Wednesdays: Want to run faster, at a consistent pace or just look like a gazelle as you run the streets of Kansas City? Warm up at 5:30 or whenever you can get there. Session with the coach starts at 6:00. Bring your own water bottles. These sessions are for KCTC members only. To become a member click here.
Wednesdays: We’ll do a 2 mile warmup prior to starting the workout. The warmup starts at 6:00pm. Follow the workout with a 1 – 2 mile
cooldown. We rotate thru one of three different workouts each week.
- Speed/Economy– 400 meter repeats with 400 meter recoveries. Purpose: promote running efficiency (lowers amount of oxygen required to run at any given pace) and improve leg turnover.
- VO2Max– 800/1200 meter repeats with 400 meter recoveries. Purpose: improve the amount of oxygen your body transports per unit of blood.
- Tempo Run – 20 minute steady run at a prescribed pace. Purpose: improve your ability to cope with lactic acid build-up.
Workouts are for all abilities. Individualized pacing charts are reviewed prior to each workout.
See You Wednesday!
Steve Daley – Coordinator, stevenrdaley@gmail.com
Missouri Side:
What: Speed Sessions with Sean Binkley/KCTC MAX – These sessions follow the same workouts as outlined above.
When: Every Wednesday at 6:15pm (time may change due to Sean’s schedule, check the KCTC Lee’s Summit Facebook page for updates).
Where: Pleasant Lea Middle School in Lee’s Summit
Sean Binkley – Coordinator