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RAW #345

Mount Wilke (or something similar) Hill Repeats TONIGHT #HAF- Details*About the workout* -We're going to do a 4 mile tempo today. What's a tempo? You'll run each mile 10 seconds faster than the previous mile. A good barometer of #HAF workout here is feeling like you started the workout at 75% effort level and the last mile you ran was 90% effort level. Consider someone that is in 18:30 5k shape - which is 6:00 a mile. A good 4 mile tempo for someone in that shape would be Mile 1 - 6:40Mile 2 - 6:30 Mile 3 - 6:20 Mile 4 - 6:10 You can, however, do it your way. The point is 4 continuous #HAF miles where you finish faster than you started. To be clear, there is no stopping here - you're running 4 continuous miles that are each slightly faster than the previous. Here's a good article of what a tempo is explained by Runners World.  MEET- 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#346 - Now taking suggestionsRAW#347 - Now taking suggestionsRAW ANNOUNCEMENTS

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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!