Week 15: 4/4/19



  • 1.5 mile warm up at easy pace 
  • 20-30 minute tempo run.  
  • Cool down with 1.5 mile back to Iowa Running Company 
  • Roll Out with Trigger Point  



  • TriggerPoint Foam Rolling Session (or Seminar/Clinic) post group run
  • 10% product discount, including special order items

VDOT Example

What's your current fastest mile time?  Plug it into the VDOT calculator and figure out what you should be running throughout your training.  

Example:  If your mile was an 8:23 min mile, your VDOT would be 33 and from there you can discover what your paces would be for different workouts.  

VDOT Calculator