Saturday, August 19th

10 minutes of warm up stretching

Beginner - Run/Walk - 36 Minutes
Intermediate - Run - 47 Minutes
Advanced - Run - 60 Minutes

1st quarter easy pace
2nd & 3rd quarter 60-75% of your ability
4th quarter easy pace

Walk for at least 5 minutes think of how well you just did.

10 minutes cool down stretches.

Sunday, August 20th

10 minutes of warm up stretching

Beginner - Run/Walk - 30 Minutes
Intermediate - Run - 40 Minutes
Advanced - Run - 45 Minutes

Walk for at least 5 minutes.

10 minutes cool down stretches.

This run should be super relaxed. Remember to breathe and keep your form relaxed. Have a great weekend.

If anyone wants to run on Sunday we'll get together around 8:30 am (we're having breakfast this week to celebrate our 4th Sunday of running). Post in comments and I'll send you the locale.