Shamrock Specific Workout for 7-9 Milers or Easy 3 Miles
2978 Government Street
Choices are 3 Miles Easy or a Shamrock 5K specific workout.
3 Miles Easy – https://www.mapmyrun.com/routes/fullscreen/2411504761/
9 Miles – with 3 x 1 mile on Shamrock course. Pace will be 15-20 seconds slower than goal pace.
Warm up 3.5 .miles. You will be joining the race course on Perkins at Reymond. But we may want to run on the sidewalks in this training run. But you can get the feel for the course.
The Shamrock mile will be the actual race course Mile 1 to Mile 2 which includes the E. Lakeshore hill. Run a mile at race pace+15 seconds.. Easy jog and water stop back to repeat that mile. 3 times total.
**Do only 1 or 2 of the fast miles for 7 or 8 miles total
Cool down back to French Truck whichever way you want.