Meet at Roe Park 6:00 p.m. Note - our work-out has changed from circuit/intervals to hill repeats. We are NOT meeting at the hill. We will meet at Roe Park and run to to the hill as part of our warm-up.

Warm-up 1 mile
Plyometrics
Hill Repeats
Cool Down

There are changes to the format and logisits of speed work sessions this season. Here is what you need to know:

Bring your own water and/or sports drink. PB will no longer be supplying it at speed work sessions.
Bring a stop watch, Garmin or other timing device with you.
Be on time - warm-up before hand is crucial.
RSVP kcrunning@hotmail.com Tuesday morning.
Check the website and/orTwitter an hour before for any last minute updates concerning the run.

Running Tips

Speed Work March 18th