Weekly Workouts (7/22 – 7/28)
Monday (7:00pm @ AMCMS)– Speed work! Down the Ladder!
- Lower Mileage: 1,600m, 1,200m, 800m
- Medium Mileage: 2,000m, 1,600m, 1,200m
- Higher Mileage: 2,400m, 2,000m, 1,600m
Wednesday (7:00pm – Harvey Washbangers) – Tempo Run (25-30s slower than 5k pace) – Bow Routes:
- 4 miles: Route Map (https://bit.ly/bow4) | GPX (https://bit.ly/bow4gpx)
- 5.4 miles: Route Map (https://bit.ly/bow5_4) | GPX (https://bit.ly/3vy08iy)
- 6.2 miles: Route Map (https://bit.ly/bow6_2) | GPX ((https://bit.ly/48Km9cp)
Saturday (7:00AM – Harvey Washbangers) Long Run – Lodka Routes
- 4.1 miles: Route Map (https://bit.ly/Lodka4_1) | GPX (https://bit.ly/Lodka4_1GPX)
- 6.5 miles: Route Map (https://bit.ly/Lodka6_5) | GPX (https://bit.ly/lodka6_5GPX)
- 8.6 miles: Route Map (https://bit.ly/Lodka8_6) | GPX (https://bit.ly/lodka8_6GPX)
- 10 miles: Route Map (https://bit.ly/Lodka10) | GPX (https://bit.ly/lodka10gpx)