Weeks of 7/30/12 - 8/19/12

Groups workouts for the week of 7/30/12 - 8/5/12
10 weeks until Steamtown Marathon!

• Monday 7/30/12 - 7:30pm track workout at Chantilly HS
• 20 minute warm-up
• 6 x 800m (1:30 RI)
• 10 minute cool-down
• Wednesday 8/1/12 (Bob V.'s b-day) - 7:30pm track workout at Madison HS
• 8 mile run:
• 1 mile easy, 6 miles @ long tempo pace, 1 mile easy
• Saturday 8/4/12 - 6:30am long run at W&OD trail Vienna
• Steamtown training: 13 miles @ MP + 15 sec/mile
• Join for all or any part of the long run (check blog first to see who is running)

Group workouts for the week of 8/6/12 - 8/12/12
9 weeks until Steamtown Marathon!

• Monday 8/6/12 - 7:30pm track workout at Chantilly HS
• 20 minute warm-up
• 2 x (6 x 400m, 1:30 RI) with 2:30 RI between sets
• 10 minute cool-down
• Tuesday 8/7/12 (Edie's b-day)
• Wednesday 8/8/12 - 7:30pm track workout at Madison HS
• 6 mile run: 
• 2 miles easy, 3 miles @ short tempo pace, 1 mile easy
• Thursday 8/9/12 (Tim's b-day)
• Friday 8/10/12 (Megan's b-day)
• Saturday 8/11/12 (Mark's b-day) - Long run at W&OD trail Vienna (time TBD)
• Steamtown training: 18 miles @ MP + 30 sec/mile
• Join for all or any part of the long run (check blog first to see who is running)

Group workouts for the week of 8/13/12 - 8/19/12

8 weeks until Steamtown Marathon!

• Monday 8/13/12 - 7:30pm track workout at Chantilly HS
• 20 minute warm-up
• 1 mile (400m RI), 2 miles (800m RI), 2 x 800m (400m RI)
• 10 minute cool-down
• Wednesday 8/15/12 - 7:30pm track workout at Madison HS
• 6 mile run:
• 1 mile easy, 4 miles @ mid-tempo pace, 1 mile easy
• Saturday 8/18/12 - Long run at W&OD trail Vienna (time TBD)
• Steamtown training: 20 miles @ MP + 30 sec/mile
• Join for all or any part of the long run (check blog first to see who is running)

Happy training, 

Holly