Dirtbag Runners workout for April 28: 8x2mins flats/4x1min hills

Dirtbags! Tomorrow is Thursday and the forecast looks good for all you runners!

Grant will be leading again (thanks Grant!) and the plan is to meet down by Tank 310 on Bow Valley trail. 6pm, usual time.

The workout will be a mix of fast flats and shorter hill repeats.

After a warm up jog for a couple of kms, you’ll do 8 x 2 mins hard on the flat, with short rests between efforts of 1 minute.

Then you’ll head on over to Silvertip hill for 4 x 1 min hills, with jog down recovery.

The plan is for beers at Tank 310 post workout.

I will likely join you all for a beverage and catch up! And good luck to all of you who are running the BMO Vancouver marathon/half marathon this weekend. Run fast, take chances!