Week of 8/23/2020

Please let Coach Al know if you can lead a pace group on Saturday!

Speed (which does not have to be done on a track) – warm up with an easy mile followed by (marathoners) 3 miles of Fartleks (alternating 1 minute slow with 2 minutes fast) or (half marathoners) 2 miles of Fartleks (alternating 1 minute slow with 2 minutes fast) then cool down with an easy mile (Strava label = SPEED)

Tempo – warm up with an easy mile then (marathoners) run a 5 mile tempo or (half marathoners) run a 3 mile tempo then cool down with an easy mile (Strava label = TEMPO)

Long – marathoners = 10.18 miles, half marathoners = 7.03 miles (Strava label = LONG)

Run every chance you get!

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