Intervals/Speed Sessions

Intervals/Speed Sessions Tuesdays and Wednesdays

What: Speed Sessions – Sponsored by KCTC and RUN816

When: Every Tuesday at 5:30am and Every Wednesday at 6:30pm

Where: Shawnee Mission East H.S. Track

Tuesdays: 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 6:30pm. 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