Plan for the week of 2/24 – 3/2
Monday (6:30pm @ Wolf Pen Creek Park) – 1200m repeats!
Our workout will begin with a mile warmup: http://www.mapmyrun.com/routes/view/1545721444
We will do 1200m repeats on Colgate! The entire Hill up and down is part of the workout.
- Lower Mileage: 1200m x 3
- Medium Mileage: 1200m x 4
- Higher Mileage: 1200m x 6
Aim for around 90 seconds rest in between reps
Wednesday (6:30pm @ Harvey Washbangers) – Tempo Run (25-30s slower than 5k pace) Starboard Routes
- 4 miles: Route Map (https://bit.ly/starboard_4) | GPX (https://bit.ly/starboard_4gpx )
- 4.8 miles: Route Map (https://bit.ly/starboard4_8) | GPX (https://bit.ly/starboard4_8gpx)
- 6 miles: Route Map (https://bit.ly/starboard_6) | GPX (https://bit.ly/starboard_6gpx)
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 (8:00 AM @ Midtown Drive Wide Shoulder)
Run/Walk down the greenway trail
Breakfast on Saturday morning will be at Torchy’s