TUESDAY, August 22nd, 5:30 a.m., meet in the parking lot near 1733
Majestic Dr in Lafayette for a workout nearby.

We will warm up to a very nice hill. (NOTE: bring a hand held size water
bottle as the workout is not near the cars.) After a thorough warm up
we’ll return to some good, intense “speedwork in disguise”. You will do 7
complete sets of:

30 seconds up hard

30 second easy jog down

30 seconds up hard

Jog all the way to the bottom.


Slightly longer cool down at end.

Hills develop good running economy by “forcing” you into better form. They
also develop strength and mental toughness.

THURSDAY, August 24th, 5:30 a.m. Meet at Anthem Community Center.

We will warm up then on our “Anthem Ranch/Lowell loop”, you will do:

2 x 2.5 mile rolling hill loop at tempo effort

3 minute recovery between

The goal is to slightly “negative split” this workout so that your 2nd
loop is just a bit faster than your first.

Focus on “controlled hard work” effort rather than just on pace.

If you do this correctly you will complete a solid 5 miles of high quality
aerobic work.

We have done this session in the past. Thus, you can check previous data
to compare fitness then to now.

SATURDAY, August 26th, 6:30 a.m., meet at Anthem Lake soccer fields
parking lot for a social run nearby.