10K Winter 2017 Training Routes
Week 1 - 3 miles
Interval runners: run 2/walk 2
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Start at corner of Kentlands/Main
Left on Main
Right on Kerston (1M)
Left on Market East
Left on Golden Ash
Left on Inspiration to end
Left on Firehouse
Right on Leeks Lot
Right on Tschiffley (~2 miles)
Stay left at circle
Right on Chestertown to end
Left on Midtown
Right on Booth
Left on Hart
Right then Left on Main back to corner
Week 2 – 3.5 with hill instruction
Interval runners: run 2/walk 1
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Start at corner of Kentlands/Main
Left on Main
Left on Lake Veruna
Right on Gatestone (stop and discuss hills)
Left on Main (~1 M)
Stay on Main until about 200 yards before Darnestown road
Cross/Take path to right (after lake) up to Lake St
Right on Lake St.
Right on Kent Oaks Way (no sign)
Right on Massbury
Right Tschiffley
Left around square
Right on Chestertown (~2.85)
10K Winter 2017 Training Routes
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Left on Midtown
Right on Booth
Left on Hart
Right on Main then Left on Main back to corner
Week 3 – 4 miles with HOT hill repeats
Interval runners: run 3/walk 2
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Start at corner of Kentlands/Main
Left on Main
Right on Inspiration to end
Left on Firehouse
Right on Leeks Lot Way
Right on Tschiffley
Left around circle
Stop at Thaxton (~1.13)
Hill Repeat:
o Left on Thaxton
o Right on Chestertown
o Right on Tschiffley back to Thaxton
Repeat Hill route 3 x (~2.75 m after 3 repeats)
At end of third round, stay on Chestertown to end
Left on Midtown
Right on Booth
Right on Hart
Left on Golden Ash
Left on Market Street East
Left on Main back to corner
Week 4 – 4.5 miles (Interval and Walk Groups)
Interval runners: run 3/walk 1
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Start at corner
Left on Main
Left on Lake Veruna
10K Winter 2017 Training Routes
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Right on Gatestone
Left on Main (~1 M)
Stay on Main until about 200 yards before Darnestown road
Cross/Take path to right (after lake) up to Lake St
Right on Lake St. (~2 M)
Right on Kent Oaks Way (no sign)
Right on Massbury
Right Tschiffley
Right on Thurgood
Left on Tschiffley (around circle)
Left on Thaxton (~3M)
Right on Chestertown
Left on Midtown
Right on Booth
Right on Hart
Left on Golden Ash
Left on Inspiration
Left on Main
Right on Main to corner
Week 4 – 4.5 Miles with Yasso Intervals (Run Group)
TO THE INTERVALS
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Start at FLEET FEET head towards Panera
Cross Kentlands Blvd at traffic circle
Left onto Main Street (Bear left at Gazebo to stay on Main Street)
Right onto Kersten Street
Left onto Clayhall Street
**different than "usual" route**
Left onto Golden Ash Way
Left onto Inspiration Road
Stop at Corner of Inspiration and Firehouse Lane
INTERVALS
BACK FROM INTERVALS
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Straight up Inspiration Lane from Corner of Inspiration & Firehouse Lane
10K Winter 2017 Training Routes
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Right onto Golden Ash
Left on Main Street
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Stop at Fleet Feet
Week 5 – 5 Miles
Interval runners: run4/walk 2
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Start at corner
Left on Main
Left on Gatestone
Right on Lakelands
Left on Market Street East
Right on Bright Meadow Drive
Left on Main Street
Stay on Main until about 200 yards before Darnestown road
Cross/Take path to right (after lake) up to Lake St
Right on Lake St.
Left on Kent Oaks Way (no sign)
Right on Beckwith
Right on Massbury
Right Tschiffley
Right on Thurgood
Right on Treehaven
Right on Thurgood
Left on Tschiffley around square (up and around pool)
Right on Chestertown (~3.5 M)
Left on Midtown
Right on Booth
Right on Hart
Left on Golden Ash
Left on Main Street
Week 6 – 5.5 Miles
Interval Runners: Run 4/walk 1
10K Winter 2017 Training Routes
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Start at corner
Left on Main
Left on Veruna
Left on Gatestone
Right on Lakelands
Left on Market Street East
Right on Bright Meadow Drive
Left on Main Street
Stay on Main until about 200 yards before Darnestown road
Cross/Take path to right (after lake) up to Lake St
Right on Lake St.
Left on Kent Oaks Way (no sign)
Right on Beckwith
Right on Massbury
Right Tschiffley
Right on Thurgood
Right on Treehaven
Right on Thurgood
Left on Tschiffley around square (up and around pool)
Left on Thaxton
Right on Chestertown
Left on Midtown
Right on Booth
Right on Hart
Left on Golden Ash
Left on Main Street back to corner
Week 7 – 6 Miles Long Slow Distance (LSD)
Interval Runners: customized patterns
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From Circle, Right on Kentlands Blvd
Left on Quince Orchard
Left on Darnestown (cross street)
Left on Muddy Branch
10K Winter 2017 Training Routes
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Left on Great Seneca (cross road)
Left on Quince Orchard
Left on Booth
Left on Kentlands back to store
Week 8 – 6.5 Miles Long Slow Distance
Interval Runners: customized patterns
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From Circle, Left on Kentlands Blvd
Cross Great Seneca
Stay straight on Orchard Ridge
Right on Quince Orchard
Right on Twin Lakes
Left on Orchard Ridge
Left on Great Seneca
Right on Lakelands at light
Left on Market East
Right on Bright Meadow
Left on Main
Right on Darnestown (~4 M)
Right on Tschiffley
Left around circle
Right on Chestertown
Left on Midtown
Right on Booth
Right on Hart
Left on Golden Ash
Left on Main back to store
Week 9 5 Miles with Strides
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Start at corner
Left on Main
Right on Kerston
Left on Market East
Left on Golden Ash
Left on Inspiration
10K Winter 2017 Training Routes
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Take lake path to the left after parking area
Right on Kent Oaks
Right on Massbury
Right on Tschiffley
Left around circle
Right on Chestertown
Left on Midtown
Right on Booth
Right on Hart
Left on Golden Ash
Left on Main
Right on Main
Cross Kentlands, run along stores to end of KMART for Strides workout
Week 10 Taper – 4 Miles
Interval Runners: customized patterns
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Start at corner
Left on Main
Right on Kerston
Left on Market East
Left on Golden Ash
Left on Inspiration
Take lake path to the left after parking area
Cross lake, go right and continue lake path
Left on Firehouse
Right on Leeks Lot
Right on Tschiffley
Left at circle
Right on Chestertown
Left on Midtown
Right on Booth
Right on Hart
Left on Golden Ash
Left on Main back to corner