WARMUP: Run

THE THANG: Run intervals: 12 x 400.

After a 10-minute warm-up, run 12 x 400m repeats at your 5K pace, with 30 seconds of recovery. Then 10-minute cooldown.

Choice of recovery:

Standing: this alleviates stress and impact between short, fast interval reps when you’re building speed and strength.
Walking: newer runners benefit most from walking between repeats of at least 400m – it brings your heart rate down
Jogging: it keeps your heart rate elevated, extends the distance of your workout, and simulates late-race fatigue.

MARY: Run

ANNOUNCEMENTS: The Mole Hole is hosting an F3 Cherokee Man Camp on September 15th. The next day is Mind Freak for those who want to run after. Evidently, today is “Terrific Tuesday” in downtown Canton.

COT:. Prayers for all the men and their families