Attention BCRR!!!
Photo by: Wayne Fish
For the next two weeks: 9/5 and 9/12, The track at Council Rock South High School will be unavailable for the start of the school year. Therefore, I feel as if the most convenient solution is for the group to meet at the McTuesday group run. The McTuesday group run is a pretty flat/fast 4 mile loop and if people want to get a workout in here a couple ideas:
4 mile tempo: Run a 4 mile easy tempo around marathon pace or about 50 seconds slower than 5k pace.
Split tempo: This could consist of doing (4x1mile, 2x2mile, 3x2mile, 2x3mile, etc.) basically the same tempo effort with a short slow rest in-between reps of 2-3 minutes instead of doing all 4 miles tempo in one go.
Fartlek: This could consist of doing reps of 1 to 3 minutes in length with half to equal the amount of time for rest in between reps. For example (2 minutes on / 2 minutes off), off should be easy jogging and so whole run continuous. and on should be close to 5k pace. If you manage to run 5k pace for the on reps and a regular run pace for the offs you will end up averaging around the same pace as tempo pace in the end.
I hope to see you there!!!
PS: if you know of any friends in the club who may miss this message please let them know, thanks.