Plan for the week of 2/3 – 2/9
*Alternate Location* Monday (6:30pm @ Wolf Pen Creek Park) – 1200m hill repeats!
We will begin with a quick warm up mile around the park: http://www.mapmyrun.com/routes/view/1545721444
1200m hill repeat 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) – 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
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