Special workout:  40 yard dash and Wall Sit Challenges

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Email Alex if you hit 60 or 90 seconds on Wall Sit and/or you meet 40 yard dash challenge and he will publish your name on website.

Groups 1 and 2:  1/2 mile warm-up, 5x20m sprint-outs from crouch position, focusing on form.  Measure out 40 yards (120 feet). Sprint 3 times, record your best time and see if you beat benchmark 40 yard times for your age on website.  1/2 mile cool down jog.  Wall sit—aim for 60 seconds.  Gold medal for 90 seconds.

Groups 3 and 4:  same as 1 and 2 except 8x20m sprint-outs.

Groups 3 and 4 distance runners:  same as Groups 3 and 4 except 1 mile warm up and 1 mile cool down.