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2007 Miles of Hope Race courtesy Bob Kopac

Coach's Corner - 2012 Group Workouts

Below is the complete list of the 20 scheduled workouts held at Unionvale Middle School on Tuesday Evenings from April through August.   If you plan to attend please register in our Shopping Cart (no Registration fee is charged).   

Runners of all abilities are welcome!  We have participants at all levels that you can share a workout with.

Questions can be eMailed to Wayne at run426n2@aol.com   or if you prefer the better gender, Conni at gra176@aol.com

Link to Wayne's notes (as PDF file) from April 10 MHRRC meeting explaining the theory of track practices.

Link to PDF file of the track workouts shown below (for printing).

Link to PDF file of the vdot table, used to gauge your UpTempo workout Pace and Effort.

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 2012 Recover from Holidays by Bob Kopac