Plan for the week of 1/6 – 1/12
Plan for the Week:
*Alternate Location* Monday (6:30pm @ Wolf Pen Creek Park)– Hill Repeats! 1200m
Our workout will begin with a mile warmup: http://www.mapmyrun.com/routes/view/1545721444
We will do 1200m hill repeats on Colgate Dr. The entire hill is considered part of the workout.
- Lower Mileage: 1200m x 3
- Medium Mileage: 1200m x 4
- Higher Mileage: 1200m x 5
Aim for around 120 seconds rest in between reps
Wednesday (6:30pm @ Harvey Washbangers) – 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 – 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 (8:00 AM @ Midtown Drive Wide Shoulder)
Run/Walk down the greenway trail
Breakfast on Saturday morning will be at Torchy’s