Wednesday track – Getting ready for Mill Cities!!

 

MILL CITIES RELAY TRAINING

27 MILES-5 LEGS-2 STATES-1 River

 

Coach Porter has a track workout planned for tomorrow, November 8th, 5:00am, Livingston track, designed for Mills City!  That said, a work out is a work out!  Please join us!

5:05am-ish: 1-2 mile warm up

5:20am:  Plyometrics & Strides

5:30am:  4×1200 w/ 400m easy recovery (or 4×800 if you are running 2.5 mile leg) at Mill Cities goal race pace.  A pace chart will be available for those who need splits.  

Weather looks chilly so layer up on the legs.

If you are just looking to run around the track, you will have good company!!

 

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