MAR 15, 2017 WAWA: “Negative Splits, Positive Results”

Run-focused WAWA again this week…..interval training!

Temps will be a little bit on the chilly side this Wednesday morning….hovering around 30 degrees, but clear and dry.  I’ve got a great “stair repeats” workout planned for this week.  And it’s always nice and warm inside the stairwell!

Planning on seven sets.  Here’s the planned “route”:

-Start at the base of the “newer” stairwell at the Queens University parking deck.

-Run up the stairs

-Exit at the door at the top of the stairs, then run down the parking deck ramps.

-Once at the bottom, quickly turn around and run back up the ramps

-Enter the top of the stairwell through the door from the parking deck ramps

-Run back down the stairwell to the bottom…..done!

Here’s the catch.  We’re going to impose some time elements to each set as follows:

SET 1:  5:00 minutes to complete

SET 2:  4:30 minutes to complete

SET 3:  4:15 minutes to complete

SET 4:  4:00 minutes to complete

SET 5:  4:15 minutes to complete

SET 6:  4:30 minutes to complete

SET 7:  5:00 minutes to complete

“Rest time” between sets is dictated by the amount of time remaining from the targeted minutes to complete!

Total workout time on the seven sets is 31 minutes, 30 seconds.

Gather outside the Cornwell Center at 5:40 am….ready to stretch and run to the stairwell.

See you then!