9/6/17
1 mile W/U
4 Strides
16 x 400 @ 80%
75 second rest
1 mile C/D
9/13/17
1 mile W/U
4 Strides
6 x 1 mile 30 seconds faster then M/P
1 Mile C/D
9/20/17
1 mile W/U
4 Strides
3 x 2 miles @ M/P
1 minute rest
1 mile C/D
9/27/17
Last Speed workout
1 mile W/U
4 strides
10 x 800 @ projected Marathon Finish Time (Example 4:30 Marathon = 4 Min. 30 Sec. for each 800)
1 Minute Rest
1 Mile C/D

A special Thanks to our Sponsors

If you are interested in sponsoring our website and our group, please contact Joe Werner at gokarts@juno.com for more information.