THIS A GREAT LONG RUN BECAUSE HALF AND FULL MARATHONER HAVE FINAL MILES

OF THE ACTUAL RACE IN THE WORK OUT.

PHASE ONE IN NORTH BLVD OVERPASS DESENSITIZATION! haha!

It’s that time of year to push out the run into the longer distances for each.

CHOOSE A DISTANCE BASED ON YOUR GOAL RACE, EXPERIENCE AND

THE LONGEST RUNS IN PREVIOUS WEEKS!

3 Mile Walk - out and back on the levee

HALF MARATHONERS - 8, 10 OR 12 MILES(some off you experienced runners may want to go overdistance at 14-16 Mile) - t

rying to run the LAST 4 MILES no slower than 15 seconds off Goal Half Marathon Pace.

8 Mile

10 Milers come early and get in 2 easy miles.

For instance if your goal is a sub-2 hour 9:00 minute pace try to keep it under 9:15 in the last 4 miles.

MARATHONERS- 16-20 MILE

This is a 16 mile route. 20 Milers should come early and get in 4 easy miles.

trying to run the LAST 6 MILES no slower than 15 seconds off Goal Marathon Pace.

For instance if your goal is a sub-4 hour 9:00 minute pace try to keep it under 9:15 in the last 6 miles.

HYDRATION AT VET SCHOOL PINES.

You may want to leave something at City Park Oak and 16-20 Miles leave something on Steele.