Intervals/Speed Sessions 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 5:30pm or whenever you can get there. Session with the coach starts at 6:00. Bring your own water bottles. These sessions are free for KCTC members. To become a member, click here.

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. Check the KCTC Intervals Facebook page for posted workouts and updates.

What to bring with you

Water
Friend(s)
Watch to monitor your pace
Massage tools for post workout
Energy gels or chews

Kansas Side:

What: Speed Sessions – Sponsored by KCTC and RUN816

When: Every Wednesday at 6:00pm, starting March 7, 2018

Where: Shawnee Mission East H.S. Track

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 through one of three different workouts each week.

See You Wednesday!

Steve Daley – Coordinator, stevenrdaley@gmail.com