Weekly Workouts (7/29-8/4)
Monday (7:00pm @ AMCMS)– Fartleks – 4’ Repeats (fast on the straights, easy on the curves) + 2’ Rest
- Lower Mileage: 4’ X 4 (2’ Rest)
- Medium Mileage: 4’ X 5 (2’ Rest)
- Higher Mileage: 4’ X 6 (2’ Rest)
Wednesday (7:00pm – Harvey Washbangers) – Tempo Run (25-30s slower than 5k pace) – Paddle Routes:
- 4 miles: Route Map (https://bit.ly/paddle4_0) | GPX (https://bit.ly/paddle4_0gpx)
- 5 miles: Route Map (https://bit.ly/paddle5_0) | GPX (https://bit.ly/paddle5_0gpx)
- 6 miles: Route Map (https://bit.ly/paddle6_0) | GPX (https://bit.ly/paddle6_0gpx)
Saturday (7:00AM – Harvey Washbangers) Long Run – Rudder Routes
- 4.4 miles: Route Map (https://bit.ly/rudder4_4) | GPX (https://bit.ly/48peK2n)
- 6.2 miles: Route Map (https://bit.ly/3RJJaFw) | GPX (https://bit.ly/41ReSFj)
- 8.2 miles: Route Map (https://bit.ly/3RLvfyR) | GPX (https://bit.ly/48EpPME)
- 10.2 miles: Route Map (https://bit.ly/3S8kUy9) | GPX (https://bit.ly/3vvg9pO)