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.