200, 400, 200 x 4 – 5 sets 200s at mile pace with a 2 min recovery 400s at 5k pace with a 1 – 2 min recovery 1 lap recovery after each set. If you ran long on Saturday or Sunday, only do a couple of these. Sometimes less is more. Location: https://maps.app.goo.gl/nzSmZLibeh73MLge8?g_st=
Thursday morning workout at Lehigh Park 1200 at 1/2 pace x 3 – 6 sets with a 60 – 90 second recovery between each 1200. Location: https://maps.app.goo.gl/uAk1KDXBEvsNJrCq6?g_st=ic
Join us for our weekly Saturday Social Run! All paces and abilities are welcome! Runs are 30 mins – 1hr, and we meet for coffee after! The more the merrier! Location: https://maps.app.goo.gl/DqP2vgXqvRaFMyMz7?g_st=ic
Sunday morning long run, leaving from Lefthand Trailhead Meet at 6AM, carpool up to Ward / Brainard Lake, run back down for a downhill long run. (Estimated distance 20-22 miles) Route: https://www.strava.com/routes/3213312478303537206 This is our last long run before we start our 3-week taper for the Colorado Marathon. Should be fun!
Tuesday Track Workout! 4 – 10 x 400 at 5k pace with 90 sec to 2 minute recovery between each interval. (If you did a long run or a race this weekend, only 4 x 400 and take a 2 minute recovery) Location: https://maps.app.goo.gl/BbgVh58Z8gnfrAkF9?g_st=ic
3 – 4 x 1 mile intervals at 10k – 1/2 marathon pace with a 60 – 90 second recovery between intervals Location: https://maps.app.goo.gl/dVayABSq3V35N6G17?g_st=ic
Join us for our weekly Saturday Social Run! All paces and abilities are welcome! Runs are 30 mins – 1hr, and we meet for coffee after! Location: https://maps.app.goo.gl/Mr5LCe4CHAJ4ma8g6?g_st=ic
Tuesday Track Workout! 10 – 12 x 200 m at mile pace with a 200 m walking recovery. Location: https://maps.app.goo.gl/xkZ7gwyuvLsESkKS7
Thursday morning workout at Erie Middle School! 4 – 7 x 800 m at 5k – 10k pace with a 1:30 – 2 minute recovery. Location: https://maps.app.goo.gl/xkZ7gwyuvLsESkKS7
Join us for our weekly Saturday Social Run! All paces and abilities are welcome! If you’re coming to the after-run gathering, plan to meet at Ben’s house at 8:30 am. Location: https://maps.app.goo.gl/F4Y8VWbMMyTwJrd46
Join us for our weekly Tuesday coached workout. This week, we’ll be at the Thomas Reservoir doing 400 repeats. Location: https://maps.app.goo.gl/SM5Wr6UM75s6TCMB8?g_st=ic
Join us for our weekly Thursday coached workout. This week, we’ll be back at the Thomas Reservoir for 1k repeats! Marathoners and Half Marathoners: Warm up + Drills and 8 x 20 second fun fast strides and that’s it!! Good luck on Sunday!! Others: 3 – 5 x 1k (roughly 1 lap) at 10k pace […]