Speed – (does not have to be done on a track) warm up with an easy mile then (half marathoners) run 8 x 400 or (marathoners) run 2 x (6 x 400) then (both groups) cool down with an easy mile (Strava label = SPEED)
Tempo – warm up with an easy mile then (half marathoners) run a 3 mile tempo or (marathoners) run a 5 mile tempo then (both groups) cool down with an easy mile (Strava label = TEMPO)
Long – there will be a long run with pace group leaders departing the County Line World Headquarters (512 E Riverside) on Saturday morning. Counter-clockwise on the trail. Please let coach know if you can be a pace group leader! (Strave label = LONG)
Run every chance you get!
The Ship of Fools 