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Run Georgetown thursday's workout is...
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Thursday's workout is the fartlek/steady state workout in the park along the hike and bike trail.
It goes like this: Go out two miles doing a fartlek run - .2 miles hard/.1 mile easy using the markers along the trail to indicate change in speed. We'll turn around at Mile 2 marker (or earlier if you wish) and run the 2 miles on the way back at 75% steady state effort (5k pace).
Long warm-up/cool down goes over the low water bridge and to Mile Marker 0; Shorter Warm-up/Cool down goes down the zig zag duck bridge.