Capitol 10M Training Team

More Information about the program
Training Schedule

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4 mile route for 7/24 Start at the back of the parking lot. 3 mile route for 7/28 @6:30 pm Warm up to Queen Terrace (1M)on Framar. Pick up pace out to Salisbury Rd (turn around point )and back to Queen Terrace (2M). Start cool down and back to ACAC (3M).

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3.1 Mile route for 7/31: Go to the Pony Pasture Park on Riverside Dr. 3 mile route for 8/4 @6:30 pm Warm up to Queen Terrace (1M)on Framar. Pick up pace out to Salisbury Rd (turn around point )and back to Queen Terrace (2M). Start cool down and back to ACAC (3M).

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5 Mile route for 8/7 @ 7am Start at the back of the parking lot. 3 mile route for 8/11@ 6:30 pm Warm up to Old Gun Rd. (0.5M) on Framar. Pick up pace out to Salisbury Rd (turn around point )and back to Old Gun Rd.(2.5M). Start cool down and back to ACAC (3M).

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6 mile route for 8/14 Start in the parking lot. This is an out and back course. Turn around at Normandstone Dr. 3 mile route for 8/18 @6:30 pm Warm up to Queen Terrace (1M)on Framar. Pick up pace out to Salisbury Rd (turn around point )and back to Queen Terrace (2M). Start cool down and back to ACAC (3M).

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5 Mile route for 8/21 @ 7am Start at the back of the parking lot. 4 Mile Route for 8/25 Start in Parking lot and run through the path off of the cul de sac (~1/2 M). Start the pick up there and run out and back. Start cool down at the same spot.

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7 M Loop for 8/28 This is an out and back course. Turn around at Chartstone Dr on Framar. 5 Mile run for 9/1. Warm up to the path at the end of the cul de sac then run 4 miles hard then cool down starting in the same spot on the path.

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8 Mile Loop for 9/4 This is an out and back course. Turn around at Chartstone Dr on Framar. 6 mile route for 9/8 Start in the parking lot. This is an out and back course. Warm up to the path at the cul de sac. Run hard for 5 miles then cool down at the path again. Turn around at Normandstone Dr.

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7 M Loop for 9/11 We get a break this week only 7 Miles! This is an out and back course. Turn around at Chartstone Dr on Framar. 6 mile route for 9/15 Start in the parking lot. This is an out and back course. Warm up to the path at the cul de sac. Run hard for 5 miles then cool down at the path again. Turn around at Normandstone Dr.

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9 M run from the Capitol for 9/18. Meet at 7 am in front of the Capitol Building. The course is the same as the Capitol 10M with a mile cut off in the middle. The mile that was eliminated was around the lakes in Byrd Park. 6 mile route for 9/22 Start in the parking lot. This is an out and back course. Warm up to the path at the cul de sac. Run hard for 5 miles then cool down at the path again. Turn around at Normandstone Dr.

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7 M Loop for 9/25 We get a break this week only 7 Miles! This is an out and back course. Turn around at Chartstone Dr on Framar. No Wednesday workout. Rest or jog 2 miles easy.