New in 2008 is a supported long run every Saturday with fluids. This will replace the Friday workout. Fluids will be out on the course at 5am Saturdays for those of you wanting to start earlier. The group start will be at 6am. Training schedules will also be provided for summer and fall marathons. The new format each week will be:
- Monday- hills
- Wednesday- combination of relays, tempo runs, whistles, intervals, and time trials
- Saturdays- long runs building up to 90 minutes (6:00am-7:30am). Those runners preparing for a marathon can start before 6am to beat the heat.
Start Date: May 5th, 2008
Orientation and Packet Pickup Dates
Tuesday April 29th and Thursday May 1st at 7:15pm at Luke's Locker (West Gray)
What is it?
Kenyan Nights is a summer training program designed to enable runners of ALL ABILITIES to not only survive but thrive during the long hot summers in Houston. If your goal is to run faster, run a marathon or qualify for Boston this program is for you. Workouts enable runners to improve their 5K, 10K and marathon times with safe, challenging, and fun workouts. The camaraderie of other runners provide a supportive environment to reach your goals. Workouts include intervals, tempo runs, fartleks, relays and time trials to monitor your progress. Speed drills take place before the main workout which begins at 6:15p.m. The workout finishes up with 5 minutes of circuit training. We guarantee to have you on your way by 7p.m.sharp.
What makes these workouts unique is that runners of ALL ABILITIES are able to work out without being intimidated by faster runners. Workouts are run on looped courses (marked with flags) within sight of the coach. Accelerade and water are provided at the workout location.
When is it?
May 5-July 26, 2008 (12 weeks) Monday and Wednesday nights at 6PM Saturday mornings at 6AM.
Where is it?
We meet at the corner of Jackson Hill & Memorial Drive and jog to various locations on the bayou.
Why do it?
Obviously to beat the heat, but your results will speak for themselves. First time participants have the most to gain from this program. Runners continue to return every year to stay ahead of the competition. The average improvement for the first time participant is over 3 minutes in a 5K. This equates to an even larger improvement over the 10K and marathon distances. Because all speed work takes place on grass, the chance of injury is greatly reduced. Come and meet runners who share your love of running and share similar running goals.
The Cost
- Full Program (36 workouts) 12 weeks May-July $160
- High School Students (24 Workouts) 8 weeks June-July $120
