We are slowly building Saturday miles but including some Tempo work.
Tempo runs are longer intervals that should be “comfortably uncomfortable” .
They are sometimes described as “threshold” runs or 'hard but controlled' runs, and they will help you prepare for all races, whether you are aiming for a 5K, 10K all the way up to the marathon.
For most runners tempo is Half Marathon goal pace or no more than 10-15 seconds slower per mile.
Follow the map running/walking easy.
When you turn the corner from Floyd to Ross - pick up the pace.
Try to continue that until you get back to Stuart Ave.
Follow the map to the water stop at the Butler’s house at the corner of Dahlia and Clematis. Turn around and come back.
On the way back do a tempo paced mile from Mile 3-4(hopefully you have a GPS watch or run with someone who does)
Run the Olympia Loop with Tempo Paced miles from Mile 2-4(uphill in there) and Mile 6-7.
Come at 7:00 a.m. and run an easy 2 Miles before the group starts
Run the Olympia Loop with Tempo Paced miles from Mile 2-4(uphill in there) and Mile 6-7.
Water/electrolytes at Butler’s House and the Kenilworth sign at Perkins and Kenilworth.