Workouts

Plan for the week 10/21 – 10/27

Announcements:

Big shout out to our sponsor, College Station Physical Therapy!  They’re offering a free injury screening night for the club!  Details to come soon!

As a thank you to the club volunteers at Oktoberfest, the BCS Race Series has offered every runner in the club a free entry into this year’s BCS Turkey Trot! Check your membership card on https://brazosrunnersclub.com for the code!  Not a paid member?  Now is a great time to join up!  If you were a member, but don’t have an account on the new site, just sign up via the “Join the Club” button.  All accounts that had up-to-date memberships should have already been transferred.

Days are getting shorter and Wednesday night runs are getting darker. Make sure you are bringing lights or reflectors for our Wednesday night runs. Stay visible and safe!

Monday (6:30pm @ AMCMS) – Timed Mile – This is the second of our 3 timed miles during the fall season. These timed miles can help gauge performance and adjust training to fit your current fitness/speed goals. It’s also super fun to see how far you’ve come in just a short amount of dedicated, consistent training!

  • Lower Mileage: 1600m + 1600m + 800m
  • Medium Mileage: 1600m + 1600m + 800m x 2
  • Higher Mileage: 1600m + 1600m + 800m x 4

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 10/14-10/20

Congratulation to all our Oktoberfest runners on a job well done! Make sure to take some well deserved rest this week! 

And thank you to all of our volunteers who helped make this event possible!

Monday (6:30pm @ AMCMS) – Speed workout – 400s

·       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) – 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 Route

·       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 (8:00AM @ 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 9/30-10/6

Plan for the Week:

We are looking for volunteers for Oktoberfest! Saturday 10/12 from 12PM-4PM and/or Sunday 10/13 post-race. If you can help, please sign up using this form.

BRC Annual Lake Party! Mark your calendars, Sunday October 6 from 4PM – 8PM @ Lake Bryan: Come out and join us for a fun lake party complete with our first ever beer mile! RSVP for this member event has been sent by email!

*Alternate Location* Monday (6:30pm @ Wolf Pen Creek) – Next to the Arts Council (corner of Colgate and Dartmouth) – Hill Workout

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

We will do 400m hill repeats up Dartmouth drive.

The workout is the run up. Rest, Recover or practice your downhill running on the way down.

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

Aim for around 90 seconds rest in between reps

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

*Alternate Location* Saturday (7:00AM @ Tiffany Park) – Long Run – Copperfield Route

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 9/22 – 9/29

Plan for the Week:

We are looking for volunteers for Oktoberfest! Saturday 10/12 from 12PM-4PM and/or Sunday 10/13 post-race. If you can help, please sign up using this form.

BRC Annual Lake Party! Mark your calendars, Sunday October 6 from 4PM – 8PM @ Lake Bryan: Come out and join us for a fun lake party complete with our first ever beer mile! RSVP for this member event will go out in your email! Now is the time to renew if you haven’t!

Monday (6:30pm @ AMCMS)– 1200m and 800m repeats

  • Lower Mileage: 1200m x 2 + 800m x 2
  • Medium Mileage: 1200m x 2 + 800m x 4
  • Higher Mileage: 1200m x 2 + 800m x 6

Aim for around 90 seconds rest in between reps

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

Saturday (7:00AM @ Harvey Washbangers) – Long Run – Boot Route

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 9/16 – 9/22

Plan for the Week:

🚨🚨Time Change Alert🚨🚨: Monday and Wednesday workout times are changing to 6:30PM

BRC Annual Lake Party, Sunday October 6 from 4PM – 8PM @ Lake Bryan: Come out and join us for a fun lake party complete with our first ever beer mile! RSVP for this member event will go out in your email! Now is the time to renew if you haven’t!

Monday (6:30pm @ AMCMS)– Timed Mile. This is the first of 3 planned timed miles during the fall training schedule. We can use this to gauge progress. After your timed mile, get in a solid rest period and then hit the track for some additional track miles. While these subsequent intervals shouldn’t be as fast as that first mile, it’s good to practice hard work while tired!

  • Lower Mileage: Timed 1600 + 1600
  • Medium Mileage: 1600 + 1600 X 2
  • Higher Mileage: 1600 + 1600 X 3

Aim for around 90 seconds rest in between reps

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

Saturday (7:00AM @ Harvey Washbangers) – Long Run – Lodka Route

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