Plan for the week 1/13 – 1/19
Plan for the Week:
*Alternate Location* Monday (6:30pm @ Wolf Pen Creek Park) – 600m repeats!
We will begin with a quick warm up mile around the park: http://www.mapmyrun.com/routes/view/1545721444
600M Repeats on the inner loop trail.
- Lower Mileage: 600m x 5
- Medium Mileage: 600m x 6
- Higher Mileage: 600m x 8
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 –Boom routes
- 4 miles: Route Map (https://bit.ly/boom_4) | GPX (https://bit.ly/boom_4gpx)
- 6.5 miles: Route Map (https://bit.ly/boom6_5) | GPX (https://bit.ly/boom6_5gpx)
- 8 miles: Route Map (https://bit.ly/boom_8) | GPX (https://bit.ly/boom_8gpx)
- 10.4 miles: Route Map (https://bit.ly/boom10_4) | GPX (https://bit.ly/boom10_4gpx)
Sunday Slowdown (8:00AM @ Midtown Drive Wide Shoulder)
Run/Walk down the greenway trail.
Breakfast on Saturday morning will be at Torchy’s