WHERE:

Southmoor Park (3551 S Poplar St, Denver, CO 80224) The Park is just south of E. Hampden Ave., near the Tamarac Whole Foods. We will be meeting at the picnic pavilion next to the playground. (See map.) The closest intersection is E. Jarvis Pl. and S. Poplar St. GoogleMap: https://goo.gl/maps/4dfyqo6qpgyJKWqJ8

WHEN:

This Tuesday September 17th. The workout will begin promptly at 6:00AM and 6:00PM

OBJECTIVE:

Strength, speed, explosiveness and cardio… Yup, this one has it all! This will really work your cardio in short/hard bursts, so that you can focus on turnover and some good running technique. This one is also a ton of fun… (But aren’t they all?)

WORKOUT:

1.) WARMUP & PLYOS: We will do approx. 1.2+ mile warmup including some plyomtetrics & strides in the grass (barefoot optional if you’d like), before some light gravity stretches and beginning the workout.

2.) PARK LOOPS REPEATS: The loop around Southmoor Park is 0.6 miles long and rolling. We will do laps around the park, going recovery effort during some sections, and up-tempo effort for others – Essentially this is a controlled fartlek workout with your up-tempo sections run at sub-5K effort. Remember that we will be focusing on proper form and gradual acceleration like in our previous workouts. the up-tempo & recovery sections will be marked with chalk.

3.) REPEAT NUMBERS:

Base Building: 4 laps
Half Marathoners following Levels 1-3: 5 laps
Half Marathoners following Levels 3-5+: 6 laps
Marathoners following Levels 1-3: 7 laps
Marathoners/Ultra Runners following Levels 4-5+: 8 laps
4.) COOLDOWN: Everyone will cool down with 6-8 relaxed strides – You will want to run your strides at half-speed as compared to the striders we do pre-workout.

MILEAGE:

If you are going to attend this group workout, please disregard your normally scheduled Tuesday mileage. If your training plan calls for additional mileage then you can tack on a few more easy miles at the beginning or end. The approx. totals are as follows:

Base Building members will do approx. 4.6 miles.
Half Marathoners following Levels 1-3 will do approx. 5.2 miles.
Half Marathoners following Levels 4-5+ will do approx. 5.8 miles.
Full Marathoners following Levels 1-3 will do approx. 6.4 miles.
Full Marathoners following Levels 4-5+ will do approx. 7.0 miles.