Plan for the week of 3/3 – 3/9
Save the Date!
BRC Spring Social coming up on 3/22 at The Owl more details coming soon!
Monday (6:30pm @ Wolf Pen Creek Park) – 600m repeats!
Our workout will begin with a mile warmup: http://www.mapmyrun.com/routes/view/1545721444
Repeats will be 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 @ 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 – Bateau Routes
- 4.5 miles: Route Map (https://bit.ly/bateau4_5) | GPX (https://bit.ly/bateau4_5gpx)
- 6.3 miles: Route Map (https://bit.ly/bateau6_3) | GPX (https://bit.ly/bateau6_3gpx)
- 8.8 miles: Route Map (https://bit.ly/bateau8_8) | GPX (https://bit.ly/bateau8_8gpx)
- 11 miles: Route Map (https://bit.ly/bateau11) | GPX (https://bit.ly/bateau11gpx)
- 13.1 miles: Route Map (https://bit.ly/bateau13_1) | GPX (https://bit.ly/bateau13_1gpx)
Sunday Slowdown (8:00 AM @ Midtown Drive Wide Shoulder)
Run/Walk down the greenway trail
Breakfast on Saturday morning will be at Torchy’s