DON’T PARK IN MAGPIE CUSTOMER SPOTS!
Read carefully if you are doing the Coach B/Jenni workout.
Maintenance runners can do the Out-and-Back to Lake Erie for a steady run.
Run easy to end of Ferndale and pick up this route
Workout that is combo Coach Boudreaux/Jenni. It combines strength and speed!
READ SEGMENTS CAREFULLY
Jog to end of Ferndale.
2. Start your watch here. Follow the map to Lake Erie timing how long it took to get to Lake Erie Start. Run steady not easy! Note what that time is.
3. Run 4 x 1/4 at Goal Race Pace. The TOTAL TIME of all 4 quarters should be close to what your goal race pace!!
4. Recovery is very easy quarter rest after each. Again, the goal of this workout is full recovery before moving to the next one. **we’ll start reducing the recovery time in the next few weeks so stay tuned!
5. Start where you finished the Timed Run on the way over. The challenge is to go back the way you came FASTER now that you are a little fatigued.
Can you?
Water/electrolytes at Lake Erie