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On August 10, 2016, we had our Wednesday Morning Track ‘Tempo’ Workout. We did two Tempo workouts (2×12 minutes). Limited daylight around 6:00 AM but it was sunny by 6:15 AM. Weather was cold but not too cold to run. A perfect running condition to do our Tempo workout. This was our last morning track workout due to limit daylight in the morning. Believe or not, by just doing one day a week speed workout, you can improve your speed during your race. It is never too late to join our group run. It is FREE and come join us next year!
Tempo workout
* 5 Minutes warm-up
* 12 Minutes Tempo run at sustainable effort pace
* 5 Minutes cross train (high knees, side steps, butt kicks, rest)
* 12 Minutes Tempo run at sustainable effort pace
* 5 Minutes cross train & cool down (high knees, side steps, butt kicks, rest)

Happy running

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