Weekly Workouts

Plan for the Week:

*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

600M Repeats on the inner loop trail.

• 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) – 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 –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 (8:00AM @ Midtown Drive Wide Shoulder)

Run/Walk down the greenway trail.

Breakfast on Saturday morning will be at Torchy’s

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

• 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 – 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

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:

• 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 –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 (8:00AM @ Midtown Drive Wide Shoulder)

Run/Walk down the greenway trail.

Breakfast on Saturday morning will be at Torchy’s

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)

• 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 (8:00AM @ Midtown Drive Wide Shoulder)

Run/Walk down the greenway trail.

Breakfast on Saturday morning will be at Torchy’s

Plan for the Week:

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

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:

• 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 (8:00AM @ Midtown Drive Wide Shoulder)

Run/Walk down the greenway trail.

Breakfast on Saturday morning will be at Torchy’s