Hello BCRR!!! I’m thrilled to announce that I’ll be coaching the final six practices of the season! I’d also like to extend my gratitude to Alex for his hard work this season; we genuinely appreciate it!!
And just for this Tuesday, our practice is shifting to 6:30pm, same spot at Council Rock South. See you then! 
Tuesday’s Workout!
Warm Up: 1-2 Miles (Based on your mileage needs) + dynamic stretches, drills, and striders
Workout:
• 2 X 1600 @ Tempo Pace – RPE 6/7
• 400m recovery
Then Complete:
• 4 X 400 @ 5k pace – RPE 8
• 400m recovery
Tempo: This is a pace you could hold for 60 min in a race. It’s breathy and controllable. See RPE (rate of perceived exertion) chart provided below.
Cool Down: .5-1 mile or remaining mileage you need 
See ya awesome peeps Tuesday!!!
