Week of 5/10/2020

As of Friday, the state of Texas has begun to ease restrictions put in place during the stay-at-home order. This is a positive step in the direction of getting the group back up and running but clearly group size limitations (4) are still far from where we need to be. Hang in there!

Speed – warm up with a 2 mile easy run then do 8 – 12 400m repeats with a recovery equal to the amount of time it took to run the repeat then cool down with an easy mile (Strava label SPEED)

Hilly Broken Tempo – warm up with an easy 2 miles then run 3 miles at tempo pace recover for 3 minutes to the bottom of a decent hill and run 4 x 30 seconds up followed by another 3 minute recovery followed by 3 more miles at tempo pace followed by an easy 1 mile cool down (Strava label Tempo)

Long – (fast group) run 9.3+ miles with 5k at marathon pace then a 2 – 4 minute recovery followed by 5k at marathon pace -5 seconds then a 2 – 4 minute recovery followed by a final 5k at marathon pace -10 seconds then cool down (fun group) run 6.2+ miles 5k at marathon pace then a 2 – 4 minute recovery followed by 5k at marathon pace -5 seconds then cool down (Strava label LONG)

Run every chance you get!

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