Register for WOG 2021 spring semester.   Here.

WOG Workout for the Week of March 25

Tuesday Speed Workout (on your own) The Middle WorkoutBy distance:1 Mile @ Tempo pace + 800 easy +2 x 800 @ 10K pace + 400 easy after each + 1 Mile @ Tempo pace.or… By time:8 min. @ Tempo + 4 min. easy +2 x 4 min. @ 10K + 2 min. easy after each + 8 … Read more