Walk 2 Miles -walk down Fiero to Lake Erie. Walk a loop or 2. Get water and then back to Fiero and in.

getting an understand of your paces. Cool down back on Fiero.3 Miles- warm up down Fiero to Lake Erie Start. 3 x 1/4 with 1/4 rest. Time your quarters so you start getting an understand of your paces. Cool down back on Fiero.3 Miles- warm up down Fiero to Lake Erie Start. 3 x 1/4 with 1/4 rest. Time your quarters so you start getting an understand of your paces. Cool down back on Fiero.

4 Miles - warm up down Fiero to Lake Erie Start. 2 x 1/4 with 1/4 rest. Jog as easy lap. 2 x 1/4 with 1/4 rest. Time your quarters so you start getting an understand of your paces. Cool down back on Fiero.

5 Miles - warm up down Fiero to Lake Erie Start . 3 x 1/4 with 1/4 rest. Jog an easy lap 3 x 1/ 1/4 with 1/4 rest. Run the quarters at a pace that is a little quicker than we have this summer. Cool down on Fiero. Longer cool down would be lakes to Hollydale.

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