Week Seven of the Summer Fun Run Series takes us to Arbuckle Park in Brownsburg, Indiana.   This year's new route that incorporates the scenic portion of White Lick Creek Trail, increasing the total route distance to 2.417 miles.  The start/finish for this week's route is on White Lick Creek Trail at the intersection of Upper Road and Lower Road in Arbuckle Park by the ballfields. Participants begin with an out and back segment on White Lick Creek Trail enjoying the shade and scenery.  Once participants complete the out and back portion, turn right at the fork to head down the hill and complete the wooded 1 mile loop in the back of Arbuckle Park.  After completing the loop, participants head back up the hill turning right at the fork to reach the finish.  
 

Click here to learn more about Brownsburg Parks: https://brownsburgparks.com/parks-amenities/trails/

Route Link: https://www.plotaroute.com/route/1905338

Workout of the Week: “Arbuckle Park- Buckle Down”
 

Warm Up: 10–20-minute run/jog followed by Kinetic/Active Stretching Drills (20 Yards of Skipping, butt kicks, karaoke, high knees, strides)
 
“Buckle Down-Repeats”
·      This workout ideal on the lower wooded mile loop at Arbuckle Park. Enjoy the shade, rolling hills, and a tough workout. We will be doing half mile repeats which like all speed training helps with the following: increase metabolism, strengthen muscles, improve running speed, get you better oxygen efficiency when running, and of course improve your fitness! 
 
3-5 min hard (or .5 mile if you have a gps watch on)
3-4 minutes recovery (walk some for active recovery) 
3-5 min hard (or .5 mile if you have a gps watch on)
3-4 minutes recovery (walk some for active recovery) 
3-5 min hard (or .5 mile if you have a gps watch on)
3-4 minutes recovery (walk some for active recovery) 
3-5 min hard (or .5 mile if you have a gps watch on)
3-4 minutes recovery (walk some for active recovery) 
 
*1 circuit is 2 miles or12-20 mins of total hard effort…If desired repeat up to 1 more time based on fitness level
 
Cool Down & Static Stretching:
·      10-20 minute jog/walk that should be followed by good stretching!

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