Good news regarding our weekly workouts…just scroll on down to the Tempo section! Way to coach, Al!!
Speed – (doesn’t have to be done on a track) warm up with an easy mile then (half marathoners) run 400, 800, 1600, 800, 400 or (marathoners) run 400, 800, 1600, 1600, 800, 400 then (both groups) cool down with an easy mile (Strava label = SPEED)
Thursday Tempo – meet at 10th/Wayside near O. Henry and warm up on your own then at 6:10 pm half marathoners will run 3 x 1 mile and marathoners will run 4 x 1 mile in small, socially distant groups by pace then cool down with an easy mile (Strava label = TEMPO)
Saturday Long – there will be a Saturday long run in small groups starting at various locations, 7.01 miles for the half marathoners and 13.01 miles for the marathoners, please let Coach Al know if you can lead a pace group (Strava label = LONG)
Run every chance you get!
The Ship of Fools 