We'll have our last up-tempo run this Monday evening. 2 mile warm up, then 3x5 minutes at a threshold effort. 1-4 mile cool down depending on what you'd like for mileage for the day.
A reminder that we won't have practice during labor day weekend or Monday the 6th. Enjoy the holiday! I'd recommend a long run on Saturday/Sunday of 80% of your previous mileage high for the summer and a 6 mile run on Monday, with a progressivly fast last mile. Pick it up to threshold from mile 5-5.5, then to a hard interval pace, and then a finishing "kick" the last quarter of a mile.
Hopefully you're able to find good trails wherever you'll be enjoying the holiday weekend!
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