3 Mile Walk

Do the Warm Up 1.5 Miles

Then walk as many 1/2 mile loops as you want. Each loop is 1/2 Mile

3-5 Miles with 110’s

16 x 110 was my coach’s Monday staple when I was training and racing a lot.

It always looked easier on paper than it was in reality.But it’s good heart-rate booster, shake out.

Be careful crossing over to Goodwood. Use stop light if you need to.

Warmup 1.5 Miles

Run 2-4 laps of Goodwood Park with 110 pickup.110 recovery.

Cool down - either use same map as Warm Up or jog additional half mile laps at the park.

SUPPORT SEROP’S FOR EAT IN OR TAKE OUT SUPPER - $7 RUNNER SPECIAL FOR ANY MEAL!!