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Running and Walking! 

For workout times and places, see: workout schedule

Coach Frank's Page

Pickup Workout (Jeff Galloway - Farlek System)


Farlek: is Swedish for "speed play" it is running at a moderate stride pace (not sprinting). Stride pace = 65 - 75 of your max in 100 meters.

Workout Goals: 800 meters to 5k.

Good for beginners….can take more rest time if needed (ex. Take a 2 minute rest instead of 1 minute). Start with Workout A and over time, progress to B, C and D.

Workout A: Start with a 10 minute warmup and end with a 10 minute cool down….

1 min. stride pace 1 min. recovery Repeat 2 times
1 ˝ min. stride pace 1 ˝ min. recovery Repeat 2 times
2 min. stride pace 2 min. recovery Repeat 2 times

Workout B: Start with 10 minute warmup and end with a 10 minute cool down….

1 min. stride pace 1 min. recovery Repeat 3 times
1 ˝ min. stride pace 1 ˝ min. recovery Repeat 3 times
2 min. stride pace 2 min. recovery Repeat 3 times

Workout C: Start with 10 minute warmup and end with a 10 minute cool down…
..
1 min. stride pace 1 min. recovery Repeat 4 times
1 ˝ min. stride pace 1 ˝ min. recovery Repeat 4 times
2 min. stride pace 2 min. recovery Repeat 4 times

Workout D: Start with 10 minute warmup and end with a 10 minure cool down…..

1 min. stride pace 1 min. recovery Repeat 5 times
1 ˝ min. stride pace 1 ˝ min. recovery Repeat 5 times
2 min. stride pace 2 min. recovery Repeat 5 times

Workout Goals: 5k - 10k

Workout A:

1 min. stride pace 1 min. recovery Repeat 2 times
2 min. stride pace 1 min. recovery Repeat 2 times
3 min. stride pace 1 min. recovery Repeat 2 times

Workout B:

1 min. stride pace 1 min. recovery Repeat 3 times
2 min. stride pace 1 min. recovery Repeat 3 times
3 min. stride pace 1 min. recovery Repeat 3 times

Workout C:

1 min. stride pace 1 min. recovery Repeat 4 times
2 min. stride pace 1 min. recovery Repeat 4 times
3 min. stride pace 1 min. recovery Repeat 4 times

Workout D:

1 min. stride pace 1 min. recovery Repeat 5 times
2 min. stride pace 1 min. recovery Repeat 5 times
3 min. stride pace 1 min. recovery Repeat 5 times

You can contact Coach Frank at fdkrebs@jps.net

 

Koinonia Sports and Fitness Association is pleased to provide you with general information about sports and fitness. However, this information is intended for those in generally good health. Koinonia Sports and Fitness Association does not provide sports or fitness programs to address specific medical or health problems. If you have any questions or concerns about your health, we strongly advise you to contact your health professional. Koinonia Sports and Fitness Association recommends that you consult with your primary care physician before beginning any sport or fitness program.