The time to prime for our fall marathon goals is here! REGISTER HERE.

DATE: SUNDAY SEPT 27th

TIME: 8AM IS THE 5K start

WE HAVE TWO COMPONENTS THIS YEAR- a 5K TEMPO and a 15K PROGRESSION RUN 

The 5K

  • Starts at 8AM sharp
  • Use this as a 5K @ goal MP or HMP
  • OR if you want to race it, using the people around you to pace to a new PB!
  • A startlist with pace goal swill be released closer to the event start

REGISTER HERE

ROUTE:

  • Notice the start point in the far side (this ensures we have a slight net downhill on the course- yay!)
  • Check it out on STRAVA HERE.

RESULTS

  • Will be posted on our RANKINGS PAGE.
  • Timing will be done using the segment – make sure you have your activity public, you start a new activity for the 5K, and you turn off hide start/end point!
  • The other option is to hand-time yourself and e-mail seandeanghe@gmail.com by 12:00pm .

 

THE 15K WIND UP 

  • Done your 5K? Now it’s time to build some serious marathon resilence on tired leg!
  • This will start at 8:40AM- it starts at the 5K finish line.
    • Keep moving after your 5K as much or little as you want- but be ready to roll at 8:40AM!

ROUTE: Our Classic 3K Rim park loop! 

CONCEPT:

  • This is a TEAM progression run up to marathon pace (YOUR marathon pace)
  • We must stick together at each pace range (no going faster)
  • The speed will increase after each loop.  You can either speed up to the next level OR stay at the current level if you have already hit ~your goal marathon pace (or faster if you want to chase a fast time!)
  • Once you are at your marathon pace, continue running until you hit 15K!

Here are the two groups:

GROUP 1:

  • LOOP 1: 4:30-4:40/K (until ~3K)
  • LOOP 2: 4:15-4:25/K (until ~6K)
  • LOOP 3: 4:00-4:10/K (until ~9K)
  • LOOP 4: 3:45-3:55/K (until ~ 12K)
  • LOOP 5: 3:45/K or faster

GROUP 2:

  • LOOP 1: 5:30-5:40/K (until ~3K)
  • LOOP 2: 5:15-5:25/K (until ~6K)
  • LOOP 3: 5:00-5:10/K (until ~9K)
  • LOOP 4: 4:45-4:55/K (until ~ 12K)
  • LOOP 5: 4:45/K or faster

Write these pace ranges on your arm, and stick together to make this a fun, half-race, half-workout experience!

FUEL:

My Next KW Home Group is your fuel sponsor yet again!

For all who RSVP in the Facebook event HERE
, you will get options for gels and fluids during the event from this awesome team!

After the event, they will also be providing coffee and carby snacks for all who RSVP.

PRIZING

  • MORE INFO COMING SOON!

That’s it!  Looking forward to seeing you all there!