Training

NOTE: If you ever need to do conversions from other distance races to find
pacing, runworks.com/calculator is a good tool.

SATURDAY, June 24th, 6:30 a.m., meet at the Winot Coffee Shop in Niwot for
a run on the fantastic Niwot trail system.

TUESDAY, June 27th, 5:30 a.m., meet at the Safeway in Erie for a workout
at Erie Lake.

After the warm up you will do:
4-5 x 1 km (.62 of a mile) at 2 mile race pace.

Rest = work. (Thus, if your repeat takes 5 minutes, your rest is a 5
minute light jog.)

Your 2 mile race pace is ABOUT 15-20 seconds faster than your current 5k
race pace. Also, you can go to runworks.com/calculator and plug in a
recent race time to find out pacing for other distances.

This is your VO2 max pace….aerobic power. This is great work for any
race distance over 2 miles.

THURSDAY, June 29th, 5:30 a.m., meet at the Rock Creek parking lot on 120th.

PREDICT YOUR 5k!! We return to our semi-annual “Predict”. This will be an
out and back course on the Rock Creek trail. We will warm up together then
it goes as follows:

-Each runner writes down on our clipboard their predicted time for the 5k
distance
-You can choose to run at any pace. The winner is the one who comes
closest to predicted time.
-No watches, music or heart rate monitors allowed.
-Prizes for top finishers.

If you want to do a harder workout, “predict” a time at which you know
you’ll have to work. If you’d rather run tempo or easier, that’s fine! You
can still win if you come closest to your predicted time.

It’s a fun event and neat to see how well you can tune into your body re:
pacing.

SATURDAY, July 1st, 6:30 a.m., meet at Anthem Community Park for a run
nearby.