Plan for the week of 9/16 – 9/22

Plan for the Week:

🚨🚨Time Change Alert🚨🚨: Monday and Wednesday workout times are changing to 6:30PM

BRC Annual Lake Party, Sunday October 6 from 4PM – 8PM @ Lake Bryan: Come out and join us for a fun lake party complete with our first ever beer mile! RSVP for this member event will go out in your email! Now is the time to renew if you haven’t!

Monday (6:30pm @ AMCMS)– Timed Mile. This is the first of 3 planned timed miles during the fall training schedule. We can use this to gauge progress. After your timed mile, get in a solid rest period and then hit the track for some additional track miles. While these subsequent intervals shouldn’t be as fast as that first mile, it’s good to practice hard work while tired!

• Lower Mileage: Timed 1600 + 1600
• Medium Mileage: 1600 + 1600 X 2
• Higher Mileage: 1600 + 1600 X 3

Aim for around 90 seconds rest in between reps

Wednesday (6:30pm @ 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 Route

• 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)

Sunday Slowdown (8:00AM @ Midtown Drive Wide Shoulder)

Run/Walk down the greenway trail

Breakfast on Saturday morning will be at Torchy’s