Follow in the footsteps of greatness! Only slightly watered down because, hey, you might be something just short of a warrior princess. ATX Runners is hosting a virtual version of Sugar & Spice’s epic race across Tennessee by challenging whoever is up for it to run 500k (310 miles) during the month of August. Click here for more info and to join the challenge! You might even win something!!
Speed (doesn’t have to be done on a track) – warm up with 6 x 80m strides then (Fun Group) run 8 x 400 or (Fast Group) run 12 x 400 then (both groups) have a nice, long drink of water and cool down with an easy mile (Strava label = SPEED)
Tempo – warm up with an easy mile followed by 6 x 80m strides then run out for 23 minutes turn around and run back in 22 minutes or less (pro tip…run out on a slight uphill grade) then reward yourself with a nice, long drink of water followed by a 1 mile cool down (Strava label = TEMPO)
Long – (Fun Group) 7 miles with the first mile being the slowest and the seventh mile being the fastest or (Fast Group) 13 miles with the first mile being the slowest and the thirteenth mile being the fastest (both groups) have a nice, long drink of water followed by 5 minutes of easy jogging or walking (Strave label = LONG)
Run every chance you get!
The Ship of Fools 