Variable Pace workouts encourage you to shift gears and efforts throughout the run. Therefore you touch several points of training in one session: strength, a little speed, and endurance.

This is the exact same workout many of you have done for years. **New to this workout? I (Jenni) will work with the group running 8:45-9:45 pace to get you through the pieces.

Study this workout in parts to help remember the flow.

MARATHONERS SHOULD RUN EARLY TO GET IN THEIR GOAL TOTAL MILES FOR THE DAY

Warm-up 1.5 Miles to Hundred Oaks start

3 Mile Tempo on our regular Hundred Oaks course

3/4 Easy run to CHS

8 x 220 with rolling jog 220 recovery. The goal is solid 2 miles on the track.

**More useful to time your 8 laps on the track than you 220s

3/4 Easy Run Back to Hundred Oaks start

1 mile fastest of the day- go back to the 1st mile of the Tempo. Finish is at the top of the hill. Tough, I know!!

Back to French Truck - a little over 1.5 Miles

SHORTER RUNS - try to pick parts of the run consistent with your mileage goals for the day. For instance, you may just want to warm up to CHS and run the 2 miles on the track. Back to French Truck

TOTAL MILES IS BETWEEN 9 AND 10 MILES

Hydration outside the track at Catholic High.

But you may want to put water out on Hundred Oaks median because we are back and forth over there.