Weekly Workouts (8/19-8/25)
Monday (7:00pm @ AMCMS)– Speed Work! Ladder!
- Lower Mileage: 400, 800, 1200, 800, 400
- Medium Mileage: 400, 800, 1200, 1200, 800, 400
- Higher Mileage: 400, 800, 1200, 1600, 1200, 800, 400
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 – Bateau Routes
- 4.5 miles: Route Map (https://bit.ly/bateau4_5) | GPX (https://bit.ly/bateau4_5gpx)
- 6.3 miles: Route Map (https://bit.ly/bateau6_3) | GPX (https://bit.ly/bateau6_3gpx)
- 8.8 miles: Route Map (https://bit.ly/bateau8_8) | GPX (https://bit.ly/bateau8_8gpx)
- 11 miles: Route Map (https://bit.ly/bateau11) | GPX (https://bit.ly/bateau11gpx)
- 13.1 miles: Route Map (https://bit.ly/bateau13_1) | GPX (https://bit.ly/bateau13_1gpx)
Sunday (8:00am @ Midtown Drive ‘Wide Shoulder’) – Run/Walk down the greenway trail