News

If you missed out on the last long run we did (9miles) I highly recommend making your Saturday long run 9 or 10 this week and utilizing Sunday as a rest day- it also puts one more day in front of recovering for the half the following weekend. The goal this weekend will be nailing down race nutrition again or maintaining long run fitness within the hour+ time domain.

Monday:
Programmed Strength

Programmed Conditioning

3x 1 min plank
45 sec side plank each side

Tuesday:
Programmed Strength & Pace work:

40 minute run:
10 min warm up - low hr pace
then 3 minutes at race pace, 2 minutes back in low hr (1-2min over race pace)

Wednesday:
Endurance Day

Thursday:

Group Workout

Friday:
Programmed Strength
Programmed WOD

Saturday:

Half: 7 mile run or 9 mile run depending on when you last did a 'long run' - please reach out with questions or if you need individual guidance! :)

10K: 40 min run

Sunday:
Rest day going into our deload for race week!! :D