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RAW #339

4 mile tempo TONIGHT #HAF- Details*About the workout* - 

The workout today is 10x400m and if you don't have a way to measure, this should be about 10 x 90second intervals. Normally this would be the equivalent of doing 1 lap around the the Austin High Track. Recovery should be about 2 minutes minutes between each interval.10x400m (or 10x90 seconds hard) with 2 minute recovery. 400m is one lap on the trackMEET- ON YOUR OWN

until further notice, everything is on your own. please upload to FitRankings and MapMyRunWORKOUT MAP

FRIDAY #CAF- ON YOUR OWN RAW HAF ON DECKRAW #341 - TBDRAW ANNOUNCEMENTS

• raw.run/#events is up to date.

• Sign up to bring water on Tuesday nights.

WHY RAW

RAW began to bring people together who wanted to bust their ass each week to become better runners and improve their fitness. RAW has done just that. We've all met amazing people and have seen a lot of personal best go down along the way! It's been a great ride thus far and we look forward to continuing to roll down this road at HAF pace with all of you.

WHO IS RAW FOR

EVERYONE! RAW welcomes runners of all levels. It doesn't matter if you run a 5 or 12 minute mile, RAW workouts are designed for YOU to run at the pace that is hard for YOU. Come try a workout, bring your friends and let's get after it together!