Plan for the week of 2/17 – 2/23
*Alternate Location* Monday (6:30pm @ Wolf Pen Creek Park)– 600m repeats!
Our workout will begin with a mile warmup: http://www.mapmyrun.com/routes/view/1545721444
We will do 600m repeats on the inner loop trail.
· Lower Mileage: 600m x 5
· Medium Mileage: 600m x 6
· Higher Mileage: 600m x 8
Aim for around 90 seconds rest in between reps
Wednesday (6:30pm @ La Bodega) – Tempo Run (25-30s slower than 5k pace) Boatega Routes
· 3.8 miles: Route Map (https://bit.ly/boatega3_8) | GPX (https://bit.ly/boatega3_8gpx )
· 4.3 miles: Route Map (https://bit.ly/boatega4_34) | GPX (https://bit.ly/boatega4_3GPX
· 5.5 miles: Route Map (https://bit.ly/boatega5_5 ) | GPX (https://bit.ly/boatega5_5gpx )
Saturday (7:00AM @ Traditions) – Long Run – Traditions Routes (Meet at Lake Atlas Observation Tower)
- 5.4 miles: Route Map (https://bit.ly/trad5_4) | GPX (https://bit.ly/trad5_4gpx)
- 8.8 miles: Route Map (https://bit.ly/trad8_8) | GPX (https://bit.ly/trad8_8gpx)
- 11.3 miles: Route Map (https://bit.ly/trad11_3) | GPX (https://bit.ly/trad11_3gpx)
Sunday Slowdown (8:00 AM @ Midtown Drive Wide Shoulder)
Run/Walk down the greenway trail
Breakfast on Saturday morning will be at Torchy’s