Plan for the week 10/14-10/20

Congratulation to all our Oktoberfest runners on a job well done! Make sure to take some well deserved rest this week! 

And thank you to all of our volunteers who helped make this event possible!

Monday (6:30pm @ AMCMS) – Speed workout – 400s

·       Lower Mileage: 400m x 10

·       Medium Mileage: 400m x 12

·       Higher Mileage: 400m x 16

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 – Bateau Route

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

Run/Walk down the greenway trail

Breakfast on Saturday morning will be at Torchy’s