This is your workout for Sunday, July 23, 2023.

This is a workout seven, Week Three for the RBR Summer Mileage Program.

Our job is to get you ready to race cross country in September with 550,000 of your close friends in high school Cross Country.

Your workout today is warm-up well, 60-65 minutes modest running n parks and on trails.

Cooldown slowly, then, hydrate.