Speed training continues every Wednesday. Contact Roger Bashore to get on the weekly eblasts which detail the training program for the week.

1 mile warm-up.

Group 1 (People not running a marathon in the next 2 weeks)

10 x 800m

Pace is based on your goal marathon time. For example, if you want to run a 3:07 marathon, your 800m interval time should be 3min 7 sec. If your goal is 2:45, your interval time should be 2min 45sec and so on. Rest is equal to the interval time.

Group 2 - those running a marathon earlier than Chicago and those racing Saturday

4 x 400
400 jog rest

1 mile cool-down.
The workout can be geared for any level of fitness or ability. We'll meet at the track at 6:30pm.

Hope to see you there,
Roger

Lakeshore Park is at 808 N Lake Shore Drive.

Workout for Wednesday, August 8th
1 mile warm-up.

3 x 2000 (A 2000 is 5 laps)
Target speed is tempo pace with 1 minute rest.

1 mile cool-down.
I will bring a chart of tempo paces.

The workout can be geared for any level of fitness or ability. We'll meet at the track at 6:30pm.

Hope to see you there,
Roger

Workout for Wednesday, August 1st
1 mile warm-up.

6 x 1000 (2.5 laps)
easy run recoveries

1 mile cool-down.
This workout will be run at the same pace as last week. The rest will be shorter, though.

The workout can be geared for any level of fitness or ability. We'll meet at the track at 6:30pm.

Hope to see you there,
Roger

Lakeshore Park is at 808 N Lake Shore Drive.

Starting Thursday, 7/12/07, the FR/FW Chicago marathon training program begins. To help you cross your marathon finish line, every Thursday, there will be a small but loyal crew of club members out for a long run. We will meet each Thursday at 6:30 PM at the Totem Pole at Lake Shore Drive and Addison regardless of the weather. The Thursday run is less formal than the official fun runs and dinner afterwards is always a possibility depending upon the appetite of those attending. Our Thursday night group has experience with many marathons and will gladly give advice (even if you don't want to hear it). The marathon training program follows the 'stair step' approach. The 'stair step' schedule has been very effective for first time marathoners and veterans alike. It allows your body to build up strength and then repair itself for the next long run without losing your base. If you have any questions or comments please contact Corbin Woodling at CWoodling@aol.com.

Starting Wednesday 4/5/07, the FR/FW Chicago weekly Wednesday speed training group will be moving its location! For the remainder of the year speed training will be held at the track at Lake Shore Park, located at Chicago Ave. and Lake Shore Dr. Changing rooms open at 6:00 PM and warm-up begins at 6:30. Some parking is available, we recommend you get there before 5:45. Come join us for as little or as much as you want. Track workouts can make you faster but also increase your strength and endurance. All ability levels welcome - the only requirements are a desire to improve your running and a love for track repeats? Okay, okay a tolerance for track repeats! If you have any questions or comments please contact Glenn Brown at gbnotchad@gmail.com or your Coach Roger Bashore at Roger.Bashore@ranincusa.com