Meet at Runners Roost Golden on Wednesday, 9/10 at 6:30am and we will run as a group over to the high school track and continue to warm-up and stretch there before we begin.  

 The plan for tomorrow are 800/400 M repeats. You will run an 800M at a controlled pace, rest 1 min, then run a harder 400, rest 2 min, then repeat. This helps you learn various efforts/paces and how to shift mid-run between them. You can do as many as you would like. The suggested amount is between 3 and 6. All abilities are welcome as well as any modifications to the plan.