Plan for the week 2/10 – 2/16
Plan for the Week:
*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
Down the ladder hill repeats on Colgate Dr. The entire hill is considered part of the workout
- Lower Mileage: 1200m, 800m, 400m, 400m
- Medium Mileage: 1200m, 800m, 800m, 400m, 400m
- Higher Mileage: 1200m, 1200, 800m, 800m, 400m, 400m
Aim for around 120 seconds rest in between reps.
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 –Boot routes
- 6 miles: Route Map (https://bit.ly/boot_6mi ) | GPX (https://bit.ly/boot_6gpx )
- 8.6 miles: Route Map (https://bit.ly/boot8_6 ) | GPX (https://bit.ly/boot8_6gpx )
- 10.5 miles: Route Map (https://bit.ly/boot10_5 ) | GPX (https://bit.ly/boot10_5gpx )
- 13.2 miles: Route Map (https://bit.ly/boot13_2 ) | GPX (https://bit.ly/boot13_2gpx )
Sunday Slowdown (8:00AM @ Midtown Drive Wide Shoulder)
Run/Walk down the greenway trail.
Breakfast on Saturday morning will be at Torchy’s