Plan for the week 11/11 – 11/17

Plan for the Week:

Turkey Trot:

Registration continues for the 2024 BCS Turkey Trot 5k, if you are interested in joining in on a great community event sign up is at: http://bcsturkeytrot.com/

BRC members receive 15% by using the code listed on your membership card/profile.

*Alternate Location* Monday (6:30pm @ Thomas Park – Meet near corner of Francis Dr. and Puryear Dr.) – 1200m repeats

We will begin with a quick warm up mile around Thomas Park.

·        Lower Mileage: 1200m x 3

·        Medium Mileage: 1200m x 4

·        Higher Mileage: 1200m x 5

Aim for around 90 seconds rest between repetitions.

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 Routes

· 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