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 5:30 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
Missouri Side:
What: Speed Sessions with Sean Binkley/KCTC MAX – These sessions follow the same workouts as outlined above, with some modification.
When: Every Wednesday at 6:15pm (time may change due to Sean’s schedule, check the KCTC Lee’s Summit Facebook page for updates). Starting March 7, 2018
Where: Pleasant Lea Middle School in Lee’s Summit
Sean Binkley – Coordinator, seanbinkleys@yahoo.com
