Running from the Law for this Wednesday, February 20th

Week	Day 1	Day 2	Day 3
1	5 min warm-up Run 60 sec Walk 90 sec - 9 times - 5 min cool down	5min warm-up Run 60 sec Walk 90 sec - 9 times - 5 min cool down	5min warm-up Run 60 sec Walk 90 sec - 9 times - 5 min cool down
2	5min warm-up Run 60 sec Walk 90 sec Run 90 sec Walk 90 sec - 5 times - 5 min cool down	5min warm-up Run 60 sec Walk 90 sec Run 90 sec Walk 90 sec - 5 times - 5 min cool down	5min warm-up Run 60 sec Walk 90 sec Run 90 sec Walk 90 sec - 5 times - 5 min cool down
3	5min warm-up Run 3 min Walk 2 min Run 90 sec Walk 2 min - 2 times - 5 min cool down	5min warm-up Run 3 min Walk 2 min Run 90 sec Walk 2 min - 2 times - 5 min cool down	5min warm-up Run 3 min Walk 2 min Run 90 sec Walk 2 min - 2 times - 5 min cool down
4	5min warm-up Run 4 min Walk 2 min Run 6 min Walk 3 min Run 4 min Walk 2 min - Once - 5 min cool down	5min warm-up Run 4 min Walk 2 min Run 6 min Walk 3 min Run 4 min Walk 2 min - Once - 5 min cool down	5min warm-up Run 4 min Walk 2 min Run 6 min Walk 3 min Run 4 min Walk 2 min - Once - 5 min cool down
5	5min warm-up Run 5 min Walk 2 min Run 4 min Walk 2 min Run 5 min Walk 2 min Run 4 min - Once - 5 min cool down	5min warm-up Run 6 min Walk 1 min Run 4 min Walk 1 min Run 6 min - Once - 5 min cool down	5min warm-up Run 7 min Walk 2 min Run 5 min Walk 2 min Run 7 min - Once - 5 min cool down
6	5min warm-up Run 8 min Walk 3 min Run 8 min - Once - 5 min cool down	5min warm-up Run 10 min Walk 3 min Run 10 min - Once - 5 min cool down	5min warm-up Run 20 min - Once - 5 min cool down
7	5min warm-up Run 20 min Walk 3 min Run 5 min - Once - 5 min cool down	5min warm-up Run 26 min - Once - 5 min cool down	5min warm-up Run 27 min - Once - 5 min cool down
8	5min warm-up Run 28 min - Once - 5 min cool down	5min warm-up Run 29 min - Once - 5 min cool down	5min warm-up Run 30 min - Once - 5 min cool down

Here is the new 5K program that our 5K runners are doing- come and join in.  New runners welcome!

On Wednesday, February 20th, the 5K folks will do Week 4 and the 10K runners will be doing 3 miles.  It should be nice weather, so bring your running shoes.