Sprints (First 30 minutes)

1. 10 rounds of 40 yard sprints and jog back to the start with no walking.

2. 10 rounds of 30 second sprints with 60 seconds of resting in place (no walking or jogging) between each.

Individual pace (Second 30 minutes)

15 minute or 1 1/2 mile run (whatever comes first) at own pace starting from Town Commons heading as far south down Charles Blvd as one could get. Once runners make it to either goal, pick up the 6 and finish strong. Goal for the Second 30 minutes was for everyone to reach 3 miles.

TClap |