Weekend – Dec 17 and 18

Enclosed you will find the schedule for this weekend:

Saturday
- Location: Lee Vista and 436
- Time: 7:00 am
- Duration: 2 – 3 hour
- Please bring appropriate nutrition.
Sunday
- Long Run –
  - Group A: 10 – 12 miles
  - Group B: 6 – 8 miles
- Description:
  - Please warm up for 10 min building gradually into your long run pace.
  - 5 x 20 sec accelerators with 40 sec recovery
- Main Set:
  - 2 x 2 miles at Tempo pace with 5 min jog recovery
  - The rest of your run will be at your long run pace.
  - Make sure you foam roll when you are done.

Friday – Day Off