Plan for the week 12/16 – 12/22

Plan for the Week:

*Alternate Location* Monday (6:30pm @ Wolf Pen Creek Park) – 400m hill repeats on Colgate Dr.

We will begin with a quick warm up mile around the park: http://www.mapmyrun.com/routes/view/1545721444

·        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) – Paddle Routes:

• 4 miles: Route Map (https://bit.ly/paddle4_0) | GPX (https://bit.ly/paddle4_0gpx)
• 5 miles: Route Map (https://bit.ly/paddle5_0) | GPX (https://bit.ly/paddle5_0gpx)
• 6 miles: Route Map (https://bit.ly/paddle6_0) | GPX (https://bit.ly/paddle6_0gpx)

Saturday (7:00AM @ Harvey Washbangers) – Long Run – Barco Routes

• 4.7 miles: Route Map (https://bit.ly/barco4_7) | GPX (https://bit.ly/barco4_7gpx)
• 6.6 miles: Route Map (https://bit.ly/barco6_6) | GPX (https://bit.ly/barco6_6gpx)
• 8.5 miles: Route Map (https://bit.ly/barco8_5) | GPX (https://bit.ly/barco8_5gpx)
• 10.6 miles: Route Map (https://bit.ly/barco10_6) | GPX (https://bit.ly/barco10_6gpx)

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

Run/Walk down the greenway trail.

Breakfast on Saturday morning will be at Torchy’s