Sometime fast, sometime slow, always fun! Come join us and learn why you should run fast sometimes and how to do it!

TUESDAY, JANUARY 2: CASCADES REPEATS!

WARM UP TO ARGO CASCADES, THEN DYNAMIC WARM UP

UP TO 20 REPEATS ON THE B2B ALONG THE CASCADES PORTION OF THE TRAIL (400M)

ALL RUN AT 10K TO 1/2 MARATHON PACE, OR

5K RACE PACE OR FASTER IF HEAT ADAPTED

LIGHTER LOAD 5-10 REPEATS

HEAVIER LOAD 10-20 REPEATS

REST: 1/2 TO 1/3 THE DURATION OF THE INTERVAL

COOL DOWN BACK TO THE SHOP

Details:

**All workouts leave from AARC Ashley at 6:05 pm.

**Free to all, courtesy of AARC and the Ann Arbor Tri Club

All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm. ***Each runner is responsible for assessing their fitness and readiness to participate. Each runner is responsible for choosing their own workout and understanding the risks associated with demanding physical activity. This information is available for runners to help themselves, no prescription is intended.***