SEP 12, 2018 WAWA: “Planting Seeds with Intervals”

For this week’s WAWA, we’re continuing to build up our “base” running.  Last week was stairs and stretching.  This week, we’re focused on intervals.  The goal this week is to plant some early seeds as we continue with the build phase.  Here’s the plan:

The Workout:

After the warm-up, participants will go behind the Cornwell Center for a “run at your own pace” workout.  Here’s the catch:  You will need to pay attention to your pace, time and distance.

Everyone will take off running at a moderate pace along Roswell Road, behind the Cornwell Center, heading west towards Queens Road West.  Run for 1 minute, then turn around and backtrack towards the Cornwell Center for a minute again.  The goal is to finish exactly back at the Cornwell Center at the same pace.

Next, turn around and head back down Roswell Road.  This time your “interval” is 2 minutes out and 2 minutes back.

Third interval is 3 minutes out and 3 minutes back.

Fourth interval is 4 minutes out and 4 minutes back.

After the 4 minute interval, we’ll go back down the pyramid with a 3 minute, a 2 minute, and a final 1 minute interval.

Remember, the goal is to “hit” your turnaround points behind the Cornwell Center on the designated minute interval.

Total running in this week’s workout is 32 minutes.

Hurricane Florence continues to churn off the NC coast…so out weather will remain overcast and probably a bit windier for the run.  No rain is expected….yet.  And temps will be in the lower 70’s.  Sunrise isn’t until after 7:00 am, so please wear something reflective and/or headlamps if possible.

Meet outside the Cornwell Center at 5:45 am ready to go!

WORKOUT Leader:  Mike Lenhart

DEVOTIONAL Leader:  Mike Lenhart