Let’s warm up on our own, do strides as a group at 6:45 am, main work-out, and cool down.

*Strides: Stride 100, Turn around, Stride 100 back, Turn around, Stride 100,Turn around, Stride 100 back

Boston folks — those running a marathon this weekend could do something like 1 mile @ half-marathon pace – 400 jog recovery — 1 mile @ marathon pace.

Everyone else:

3 to 5 x 1 mile @ 5 KM pace for non-marathoners and @ 10 KM pace for marathoners with 400 m jog recovery in between.

If you raced Cherry Blossom, consider doing the track workout on Thursday.

Please feel free to tailor the workout to your needs!