Weekly Workouts

The club’s weekly run schedule with links to MapMyRun maps and .gpx files

Plan for the week of 1/6 – 1/12

Plan for the Week:

*Alternate Location* Monday (6:30pm @ Wolf Pen Creek Park)– Hill Repeats! 1200m

Our workout will begin with a mile warmup: http://www.mapmyrun.com/routes/view/1545721444

We will do 1200m hill repeats 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) – Bow Routes

Saturday (7:00AM @ Harvey Washbangers) – Long Run – Barco  Routes

Sunday Slowdown (8:00 AM @ Midtown Drive Wide Shoulder)

Run/Walk down the greenway trail

Breakfast on Saturday morning will be at Torchy’s

By Luis Sanchez, ago

Plan for the week 12/30 – 1/5

Plan for the Week:

Announcements:

Members don’t forget to fill out your shirt order forms! The link to the form can be located on the membership account page on the website!

*Alternate Location* Monday (6:30pm @ Wolf Pen Creek Park) – 600m repeats!

We will begin with a quick warm up mile around the park: http://www.mapmyrun.com/routes/view/1545721444

  • Lower Mileage: 600m x 5
  • Medium Mileage: 600m x 6
  • Higher Mileage: 600m x 8

Wednesday (6:30pm @ Harvey Washbangers) – Tempo Run (25-30s slower than 5k pace) – Starboard Routes:

Saturday (7:00AM @ Harvey Washbangers ) – Long Run –Bateau routes:

Sunday Slowdown (8:00AM @ Midtown Drive Wide Shoulder)

Run/Walk down the greenway trail.

Breakfast on Saturday morning will be at Torchy’s

By Luis Sanchez, ago

Plan for the week 12/23 – 12/29

Plan for the Week:

*Alternate Location* Monday (6:30pm @ Wolf Pen Creek Park) – 1200m repeats!

We will begin with a quick warm up mile around the park: http://www.mapmyrun.com/routes/view/1545721444

  • Lower Mileage: 1200m x 3
  • Medium Mileage: 1200m x 4
  • Higher Mileage: 1200m x 6

Wednesday (No Official Run) – Merry Christmas! 🎅🎅🎄🎄

Saturday (7:00AM @ Traditions ) – Long Run – Traditions Routes (Meet at Lake Atlas Observation Tower)

Sunday Slowdown (8:00AM @ Midtown Drive Wide Shoulder)

Run/Walk down the greenway trail.

Breakfast on Saturday morning will be at Torchy’s

By Luis Sanchez, ago

Plan for the week 12/16 – 12/22

Plan for the Week:

*Alternate Location* Monday (6:30pm @ Wolf Pen Creek Park) – 400m hill repeats on Colgate Dr.

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We will begin with a quick warm up mile around the park: http://www.mapmyrun.com/routes/view/1545721444

·        Lower Mileage: 400m x 10

·        Medium Mileage: 400m x 12

·        Higher Mileage: 400m x 16

Wednesday (6:30pm @ Harvey Washbangers) – Tempo Run (25-30s slower than 5k pace) – Paddle Routes:

Saturday (7:00AM @ Harvey Washbangers) – Long Run – Barco Routes

Sunday Slowdown (8:00AM @ Midtown Drive Wide Shoulder)

Run/Walk down the greenway trail.

Breakfast on Saturday morning will be at Torchy’s

By Luis Sanchez, ago

Plan for the week of 12/9 – 12/15

Announcements:

BCS Marathon and Half Marathon runners: If you raced this weekend, Congratulations! All your hard work paid off and you crossed that finished line! This week make sure to take some time to recover and if you run take it nice and slow, you earned it!

Christmas Lights Run: This Wednesday we’ll be doing a special group run to tour the Christmas lights at Stephen C. Beachy Central Park in College Station.  Bring your lights and holiday running gear and the Fools will have a jolly ol’ run!  It will be kind of crowded, watch for cars and inattentive children (they like to dart out in front of you with no notice)

Plan for the Week:

*Alternate Location* Monday (6:30pm @ Wolf Pen Creek Park)– Racers: 20’ recovery run | 1000m repeats (200m recovery)

Our workout will begin with a mile warmup: http://www.mapmyrun.com/routes/view/1545721444

Workout will be in the inner loop trail!

  • Lower Mileage: 1000mm x 3
  • Medium Mileage: 100mm x 4
  • Higher Mileage: 1000m x 6

Aim for around 90 seconds rest in between reps

Wednesday (6:30pm @ Harvey Washbangers) – Christmas Lights Run! Don’t worry too much about time, come out and enjoy the lights and a fun run with the fools!

Saturday (7:00AM @ Harvey Washbangers) – Long Run – Bateau  Routes

Sunday Slowdown (8:00 AM @ Midtown Drive Wide Shoulder)

Run/Walk down the greenway trail

Breakfast on Saturday morning will be at Torchy’s

By Luis Sanchez, ago