Nik’s Chicks is only a time and place to meet & a program to follow. I cannot join you on every run. If you are new to exercising, it is advisable to have a doctor’s OK prior to beginning. Please sign my waiver (in “About”) and fill out the contact info sheet prior to your first run.
Quote of the week –
My goal has always been to introduce other people to running.
They might accomplish something they never thought they could.
Grete Waitz, Norwegian marathon runner
and former world record holder
This week’s workouts – (Meet 1438 Redwing Court)
Tuesday – Oct. 11 8:15pm
Learn to Run 5km –5 min warm up walk, jog 8/walk 5 (turn at 2.5)/jog 8, 5 min. cool down walk
Learn to Run 10km – 5km
Holding on 10km – 5km
Hamilton ½ Marathon – 10km tempo
Hamilton ½ Marathon post-tri – 10km tempo
Thursday – Oct. 13 8:15pm
Learn to Run 5km – 5 min warm up walk, jog 20 continuous minutes, 5 min. cool down walk
Learn to Run 10km – 5km with hill x 2
Holding on 10km – 5km with hill x 2
Hamilton ½ Marathon – 7km with hill x 4
Hamilton ½ Marathon post-tri – 7km hill x 4
Saturday – Sept Oct 15 8:00am
Learn to Run 5km – 5 min warm up walk, jog 5/walk 3 jog 8(turn at 4) /walk 3/jog 5, 5 min. cool down walk
Learn to Run 10km – 9km
Holding on 10km – 10km
Hamilton ½ Marathon – 22km
Hamilton ½ Marathon post tri – 21km
Jackets – I have just found out that my first choice for jackets is NOT available! Boo hoo! It’s back to the drawing board to find another option. Will keep you posted.