Plan for the week of 9/2 – 9/8
Plan for the Week:
Temps are getting cooler(ish) and days are getting shorter. Make sure you start dusting off your lights and reflective clothing for our Wednesday night runs. Be visible, be safe and be great!
Upcoming: Time will be changing for our Monday and Wednesday night workouts to 6:30 PM the week on September 16th.
Monday (7:00pm @ AMCMS)– 800m Repeats!
- Lower Mileage: 800m x 5
- Medium Mileage: 800m x 6
- Higher Mileage: 800m x 8
Aim for around 90 seconds rest in between reps
Wednesday (7:00pm @ Harvey Washbangers) – Tempo Run (25-30s slower than 5k pace) – Oar Routes:
- 3.8 miles: Route Map (https://bit.ly/Oar3_8) | GPX (https://bit.ly/Oar3_8gpx)
- 4.3 miles: Route Map (https://bit.ly/Oar4_3) | GPX (https://bit.ly/Oar4_3gpx)
- 5.1 miles: Route Map (https://bit.ly/Oar5_1) | GPX (https://bit.ly/Oar5_1gpx)
Saturday (7:00AM @ Traditions) – Long Run – Traditions Routes (Meet at the Lake Atlas Observation Tower)
- 5.4 miles: Route Map (https://bit.ly/trad5_4) | GPX (https://bit.ly/trad5_4gpx)
- 8.8 miles: Route Map (https://bit.ly/trad8_8) | GPX (https://bit.ly/trad8_8gpx)
- 11.3 miles: Route Map (https://bit.ly/trad11_3) | GPX (https://bit.ly/trad11_3gpx)
Sunday Slowdown (8:00AM @ Midtown Drive Wide Shoulder)
Run/Walk down the greenway trail
Breakfast on Saturday morning will be at POV Coffee House (4100 Lake Atlas, about 100’ from the start/finish of the long run).