Wednesday Jan 18..... Dreams are born and PRs are planted.
Meet at LW East High School (LaGrange Road & Colorado Ave) in Frankfort.
Arrive at 6:30 you can warm-up on the track or warm-up outside.
The workout starts at 7 pm we'll be doing 3 x 1 mile. Plus some speed stuff.
We'll be done by 8pm
Be sure to sign-in with the park district when you get there.
All paces will be tempo - be sure to print out your mcmillan pace calculator.
If you're not sure of your current fitness and you haven't raced for a while take your last 5k and add 30 seconds to 1 minute. You can use one of the miles we run on Wednesday as a baseline for future calculations.
http://www.mcmillanrunning.com/index.php/site/calculator
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