Workouts

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

Saturday (7:00AM @ Harvey Washbangers) – Long Run – Boom 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 of 2/17 – 2/23

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

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

We will do 600m repeats 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 @ La Bodega) – Tempo Run (25-30s slower than 5k pace) Boatega Routes

·         3.8 miles: Route Map (https://bit.ly/boatega3_8) | GPX (https://bit.ly/boatega3_8gpx )

·         4.3 miles: Route Map (https://bit.ly/boatega4_34) | GPX (https://bit.ly/boatega4_3GPX

·         5.5 miles: Route Map (https://bit.ly/boatega5_5 ) | GPX (https://bit.ly/boatega5_5gpx )

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

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 2/10 – 2/16

Plan for the Week:

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

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

Down the ladder hill repeats on Colgate Dr. The entire hill is considered part of the workout

  • Lower Mileage: 1200m, 800m, 400m, 400m
  • Medium Mileage: 1200m, 800m, 800m, 400m, 400m
  • Higher Mileage: 1200m, 1200, 800m, 800m, 400m, 400m

Aim for around 120 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 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 2/3 – 2/9

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

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

1200m hill repeat 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) – Tempo Run (25-30s slower than 5k pace) – Bow Routes:

Saturday (7:00AM @ Harvey Washbangers ) – Long Run –Lodka 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 1/27 – 2/2:

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

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

We will do 600m repeats on the Wolf Pen Creek 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) – 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 – 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)

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