Intervals/Speed Sessions

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.

  1. 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.
  2. VO2Max– 800/​1200 meter repeats with 400 meter recoveries. Purpose: improve the amount of oxygen your body transports per unit of blood.
  3. 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