**IMPORTANT** More sponsors needed! Team Beer Mile Rules
Dirtbags, I am still looking for a few more sponsors for Beer
Andy Reed
Forebay Progression #5
Dirtbags!
Progression #5 is here - hopefully you were all there for
BEER MILE 2025 INFO & CALL FOR SPONSORS!
A reminder for all Bow Valley Dirtbag Runners!
THE RACE OF THE
La Sportiva Prodigio Pro demo; "CNC 2/2/2 figure 8s"
2 mins EASY
2 mins MODERATE
2 mins HARD
Continuous
Flagler's Tempo & Hills!
8 mins at marathon pace (effort 6/10)
2 mins recovery
5 x 3 min hills (with 2-3 mins recovery)
2 mins recovery
8 mins at marathon pace (effort 6/10)
BEER MILE INFO & tomorrow's workout - Powerplant Switchbacks and Flats!
SAVE THE DATE - BEER MILE info below ⬇️
....And for tomorrow'
The Quarry Lake Cutdown!
2 x 5 mins (2R)
2 x 4 mins (2R)
2 x 3 mins (2R)
2 x 2 mins (2R)
4 x 10 sec hill sprints
ONE MILE HILL
1 mile uphill x 4
Jog down recovery
Salomon Gravel shoe, Pizza, Beer and 6 x 3 mins
2 mins hard, 1 min harder, 2 mins easy
x 6
Forebay 4 x 10mins progression #4
4 x 10 minute blocks
Each block will consist of 4 x (1:15 steady, 1:15 hard)
Track is Back! 10x600 (300R)
10x600m (2 laps) with 300m easy jogging between laps.
The Hilly 3,2,1 fartlek
3 mins hard
1 min easy
2 mins hard
1 min easy
1 min hard
3 sets