We will be meeting again at the new FFP location: 120 Bruton Ct. Chesapeake, VA 23322.
This week's group run will be a 20-25 minute tempo, with a total of 40-45 minutes running.
1) Pre-run warm-up
2) Tempo Run: Everyone start with a 10 minute warm-up and end with a 10 minute cool-down. The middle 20-25 minutes is described below:
- Group A (12:00+): 20 minutes of continuos running at an effort level of 8/10.
- Group B (10:00-12:00): 20 minutes at an effort level of 8/10 (8:15-9:30 pace)
- Group C (8:30 - 10:00): 25 minutes at an effort level 8/10 (6:50-8:15 pace)
- Group D (-8:30): 25 minutes at an effort level of 8/10 (sub 6:50 pace)
Let's make this tempo "comfortably hard" :)
3) Post-run stretch
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