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Spring and Summer Speedwork Program
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Glenbard West High School
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Each week beginning in April and ending in late September, Glen Ellyn Runners will hold speedwork sessions
tailored to help them peak for the fall racing season. Workouts are designed to be beneficial to all
abilities alike. You don't need to be speedy to do speedwork. You just need to want to get faster.
Early in the program, speedwork participants will run a 1-mile time trial.
The time trial will provide a performance measurement that will allow participants
to determine their improvement over the season.
Speedwork is coached by GER member, Gail Zielinski.
Coach Gail will give specific instructions at the beginning of the workout.
Generally, workouts rotate each week from Tempo Runs on the Illinois Prairie Path,
to Interval runs on the (on the Glenbard West track) to Hill repeats on local streets.
Note: a watch is highly recommended.
Coach Gail's Speed Training Pre-Requisites
a) you've trained for one year, b) completed a race, c) run at least 15mi per week, d) raced faster than training pace at a distance between 3-6mi, e) should be willing to push into the discomfort zone (note: I didn't say pain). |
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SPEED TRAINING SCHEDULE for 2009
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