Workouts for week of 12/3/18

Week of December 3
MONDAY = 4-5 AHR miles with 5 x 15 second hill surges

WEDNESDAY = meet at the AHS track at 6:00am

Folks who are racing the Men’s Four Miler or NYD5K:
-2 x 800 at 5K pace with a slow 2 minute jog in between each.
-followed by 4 laps of surging the straights and actively jogging the curves
-75-90 second jog after the 100’s
-Finish with 2 x 800 faster than the first two!

SATURDAY
Long base building AHR run with the last 3 miles at your MP-HMP.
Call me with any questions you might have about the length of this for you personally.

SUNDAY
Come join us for 4-5 social miles at 6:45 at Greenberry’s Barracks.