Pre run option at 5am – have fun.
5:15am main event: leave Vine for approx 1 mile warm up to suitable stretching spot.
Dynamic stretching per our Guru Bratwurst.
Intervals through Ballantyne Country Club as follows:
2 mins hard, 1 min recovery.
1 min hard, 30s recovery.
30s hard, 30s recovery.
Repeat. We will double back in the recovery periods so that we stay together.
Pace guideline – two options:
We will cover 6-7 miles. If you have the skills, please program your watch.
About the author