Tuesday – meet near O. Henry at 10th/Wayside and warm up on your own with an easy mile before the workout (which begins at 6:10 pm). Then we’ll do a ladder as follows: marathoners = 400, 800, 1600, 1600, 800, 400 and half-marathoners = 400, 800, 1600, 800, 400. Here are maps for the 400m, the 800m, and a mile = the 800m map x 2. Cool down with an easy mile. (Strava label = SPEED)
Thursday – meet near O. Henry at 10th/Wayside and warm up on your own with an easy mile before the workout (which begins at 6:10 pm). Then run 3 x 1 mile repeats in groups smaller than 10 by expected pace. Then cool down with an easy mile. Bring your own fluids! (Strava label = TEMPO)
Saturday – there will be a long run departing from the ZERO MILE MARKER (676 W Riverside) at various times in small groups by pace (see Friday’s email for details). Half-marathoners = 12.09 miles, marathoners = 16.02 miles, or this 7.95 mile route if both of those seem too long. (Strava label = LONG)
Run every chance you get!