Workouts

Save the Date! BRC Spring Social coming up on 3/22 at The Owl from 6PM-9PM. Come out and join us for drinks, food, and exciting raffle prizes! Details for raffle prizes coming soon!

Monday (6:30pm @ Thomas Park) – 500m repeats!

Meet near the intersection of Francis Dr. and Puryear Dr. 

• Lower Mileage: 500m x 10
• Medium Mileage: 500m x 11
• Higher Mileage: 500m x 13

Aim for around 90 seconds rest in between reps

Wednesday (6:30pm @ La Bodega) – Tempo Run (25-30s slower than 5k pace) Boat-ega 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 @ Tiffany Park) – Long Run – Copperfield Routes

• 3.2 miles: Route Map (https://bit.ly/copperfield3_2) | GPX (https://bit.ly/copperfield3_2gpx)
• 6.8 miles: Route Map (https://bit.ly/copperfield6_8) | GPX (https://bit.ly/copperfield6_8gpx)
• 9 miles: Route Map (https://bit.ly/copperfield9) | GPX (https://bit.ly/copperfield9_gpx)
• 10.1 miles: Route Map (https://bit.ly/copperfield10_1) | GPX (https://bit.ly/copperfield10_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

Save the Date! BRC Spring Social coming up on 3/22 at The Owl more details coming soon!

Monday (6:30pm @ Thomas Park) – 1000m repeats!

Meet near the intersection of Francis Dr. and Puryear Dr. 

2 laps around the Thomas Park path = 1000m

• Lower Mileage: 1000m x 4
• Medium Mileage: 1000m x 5
• Higher Mileage: 1000m x 7

Aim for around 90 seconds rest in between reps

Wednesday (6:30pm @ 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 – Barco Routes

• 4.7 miles: Route Map (https://bit.ly/barco4_7) | GPX (https://bit.ly/barco4_7gpx)
• 6.6 miles: Route Map (https://bit.ly/barco6_6) | GPX (https://bit.ly/barco6_6gpx)
• 8.5 miles: Route Map (https://bit.ly/barco8_5) | GPX (https://bit.ly/barco8_5gpx)
• 10.6 miles: Route Map (https://bit.ly/barco10_6) | GPX (https://bit.ly/barco10_6gpx)

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

Run/Walk down the greenway trail

Breakfast on Saturday morning will be at Torchy’s

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

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

• 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 – Boom Routes

• 4 miles:  Route Map (https://bit.ly/boom_4) |  GPX (https://bit.ly/boom_4gpx)
•  6.5 miles: Route Map (https://bit.ly/boom6_5) | GPX (https://bit.ly/boom6_5gpx)

• 8 miles: Route Map (https://bit.ly/boom_8) |  GPX (https://bit.ly/boom_8gpx)
• 10.4 miles: Route Map (https://bit.ly/boom10_4) |  GPX (https://bit.ly/boom10_4gpx)

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

Run/Walk down the greenway trail

Breakfast on Saturday morning will be at Torchy’s

*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)

• 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)

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

Run/Walk down the greenway trail

Breakfast on Saturday morning will be at Torchy’s