weekly workouts

Monday (7:00pm @ AMCMS)– Fartleks – 4’ Repeats (fast on the straights, easy on the curves) + 2’ Rest

• Lower Mileage: 4’ X 4 (2’ Rest)
• Medium Mileage: 4’ X 5 (2’ Rest)
• Higher Mileage: 4’ X 6 (2’ Rest)

Wednesday (7:00pm – 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 – Rudder Routes

• 4.4 miles: Route Map (https://bit.ly/rudder4_4) | GPX (https://bit.ly/48peK2n)
• 6.2 miles: Route Map (https://bit.ly/3RJJaFw) | GPX (https://bit.ly/41ReSFj)
• 8.2 miles: Route Map (https://bit.ly/3RLvfyR) | GPX (https://bit.ly/48EpPME)
• 10.2 miles: Route Map (https://bit.ly/3S8kUy9) | GPX (https://bit.ly/3vvg9pO)

Monday (7:00pm @ AMCMS)– Speed work! Down the Ladder!

• Lower Mileage: 1,600m, 1,200m, 800m
• Medium Mileage: 2,000m, 1,600m, 1,200m
• Higher Mileage: 2,400m, 2,000m, 1,600m

Wednesday (7:00pm – 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 – Lodka Routes

• 4.1 miles: Route Map (https://bit.ly/Lodka4_1) | GPX (https://bit.ly/Lodka4_1GPX)
• 6.5 miles: Route Map (https://bit.ly/Lodka6_5) | GPX (https://bit.ly/lodka6_5GPX)
• 8.6 miles: Route Map (https://bit.ly/Lodka8_6) | GPX (https://bit.ly/lodka8_6GPX)
• 10 miles: Route Map (https://bit.ly/Lodka10) | GPX (https://bit.ly/lodka10gpx)

Monday (7:00pm @ AMCMS)– Speed work! 400s

• Lower Mileage: 400m x 10
• Medium Mileage: 400m x 12
• Higher Mileage: 400m x 16

Wednesday (7:00pm – Harvey Washbangers) – Tempo Run (25-30s slower than 5k pace) – Stern Routes:

• 4 miles: Route Map (https://bit.ly/stern_4) | GPX (https://bit.ly/stern_4gpx)
• 4.7 miles: Route Map (https://bit.ly/stern4_7) | GPX (https://bit.ly/stern4_7gpx)
• 6.1 miles: Route Map (https://bit.ly/stern6_1) | GPX (https://bit.ly/stern6_1gpx)
• 7.1 miles: Route Map (https://bit.ly/stern7_1) | GPX (https://bit.ly/stern7_1gpx)

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

• 4 miles: Route Map ( https://bit.ly/hull4_1)   | GPX ( https://bit.ly/hull4_1gpx)
• 6 miles: Route Map ( https://bit.ly/hull6)   | GPX ( https://bit.ly/hull6gpx)
• 8 miles: Route Map ( https://bit.ly/hull8)  | GPX ( https://bit.ly/hull8gpx)
• 10 miles: Route Map ( https://bit.ly/hull10)   | GPX ( https://bit.ly/hull10gpx)

Breakfast on Saturday will be at Torchy’s.

Monday (7:00pm @ AMCMS)– Speed work! 800s

• Lower Mileage: 800m x 5
• Medium Mileage: 800m x 6
• Higher Mileage: 800m x 8

Wednesday (7:00pm – Harvey Washbangers) – Tempo Run (25-30s slower than 5k pace) – Oar Routes:

• 3.8 miles:  Route Map (https://bit.ly/Oar3_8) | GPX (https://bit.ly/Oar3_8gpx)
• 4.3 miles: Route Map (https://bit.ly/Oar4_3) | GPX (https://bit.ly/Oar4_3gpx)
• 5.1 miles: Route Map (https://bit.ly/Oar5_1) | GPX (https://bit.ly/Oar5_1gpx)

Saturday (7:00AM – Traditions) Long Run – Traditions Routes

Run kicks off near the Lake Atlas Observation Tower off S Traditions Dr. Additional parking is available on the opposite (E) side of the hotel. Here are the routes:

• 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)

Breakfast on Saturday morning will be at POV Coffee House (4100 Lake Atlas, about 100’ from the start/finish of the long run).