WEEK of OCTOBER 16
*November marathoners = ~50-55 miles
*5K-10K Speedsters = ~20-30 miles
*Half marathoner Speedsters = ~30-40 miles
***Please note that I have the Speedsters half marathon folks doing the same Monday and Wednesday workouts together with the November marathoners. The half folks may also choose to run for a good portion of the long run with the marathoners on Saturday too.
MONDAY October 16
*November marathoners and half marathoners = 6-8 AHR miles with 6-8 x 15 second FLAT surface form surges with a complete recovery jog in between each (maybe ~45 seconds).
*5K-10K crew = 4-6 AHR miles with 5-7 x 15 second FLAT surface form surges with a complete recovery jog in between each.
WEDNESDAY October 18
***Please join me at the CHS parking lot at 5:30am for the following track workouts and road AHR miles…
*November marathoners and half marathoners =
-2 minute slow jog recovery
-5 x 20 second hills (next to track)
-2 minute slow jog recovery
-4-5 minute slow jog recovery
-1 mile faster than the first one!
***Captain Harry will send out my suggested paces to the BB folks.
***Speedsters: please text me for your paces.
*5K-10K Speedsters =
-3 x 1000 with a 3 minute slow jog in between each
-5 x 20 second hills (next to track)
-3 x 1000 faster than the first set!
***Captain Leah will be sending you my suggested paces
*Those racing a 5K on Saturday = 6-8 x 100 straightaways pickups with a slow 100 jog in between each.
*JR (Just Running crew) = 5-7 AHR miles
SATURDAY October 21
***Please run all of these on terrain that’s similar to your race course terrain.
*November marathoners = two options:
-Two week taper option: 14 miles as follows: a very long warmup of 6 miles at AHR/followed by a 7 mile progression run starting at MP and slowly but steadily working down to 10K pace/1 mile cooldown.
-Three week option: 21 miles as follows: 15 miles at AHR followed by 6 miles at MP.
*Half marathoners Speedsters = 15-17 miles at AHR with the last 2 miles as a fartlek of 60 seconds faster (5K-10K pace) followed by 30 seconds slow (for the last 2 miles).
*5K-10K folks = 10-11 miles at AHR with the last 2 miles as a fartlek of 60 seconds faster (5K-10K pace) followed by 30 seconds slow (for the last 2 miles)
*Two 5K races of note:
A. Lion to Hokie 5K (Glen Anderson’s memorial run for his son) at Louisa High
B. SPARC 5K run on the crushed gravel roads of a beautiful farm within historic Green Springs
4-5 AHR miles from Greenberry’s at 6:45am
WEEK of OCTOBER 9
*5K-10K racers = 20-30 total miles
*Half marathoners = 25-35 miles
***Please keep in mind that if you’d like to do indoor workouts, like Formula, which are excellent but hard, they should be used as a SUBSTITUTE to (instead of) your run workout on Monday or Wednesdays.
MONDAY October 9
4-7 AHR miles with 5 x 15 second FLAT surface surges. With the surges, focus on form by engaging your core, glutes and arms to lift your feet and knees.
WEDNESDAY October 11
Please join me at 5:30 in the CHS parking lot for the following workout:
-5 x 400 at 5K-10K pace with a very short 45 second (at most) recovery in between each
-1 neighborhood fartlek loop of 30 seconds fast-30 seconds slow (1 mile)
-5 x 400 faster than the first set with the same short recovery
***Want to sleep in but still would like to run some speed? Then come join me at 6pm at Champion Brewery for a short fartlek workout (4 miles total including the warmup and cooldown)
SATURDAY October 14
*5K-10K crew =
8 miles total as follows:
-1 mile at AHR
-3 miles at 10 mile pace
-straight into a 1 mile fartlek of 30 seconds fast-30 seconds slow
-4-5 minute jog
-2 miles at 10K pace
-4-5 minute slow jog
**terrain similar to your race course
*Half marathoners =
12 miles total as follows:
-1 mile at AHR
-5 miles at MP-HMP
-straight into a 2 mile fartlek of 30 seconds fast-30 seconds slow (2 miles)
-4-5 minute slow jog
-3 miles at HMP-10 mile pace
-4-5 minutes at AHR
**please run this on terrain similar to your race course
SUNDAY October 15
Come join us for 4-5 AHR miles at 6:45am at Greenberrys
***IMPORTANT: Please note that this includes TWO WEEKS of workouts since we won’t be back until late this coming Sunday.
WEEK of SEPTEMBER 25
*Folks racing in the 5K-10K range this fall = 20-25 miles (includes pool miles)
*Half Marathoners = 25-35 miles (includes pool miles)
*Army 10 Milers = taper week, so ~25 miles
***Please note as a reminder: If you want to do a workout at a place like Formula (where they give you a really solid and hard workout), please do not run that day. Instead, count that workout as your running mileage for the day. I would suggest doing that on Monday or Thursday.
MONDAY September 25
***Focus on form when executing your “surges”.
5K-10K = 4-6 AHR miles with 5 x 15 second flat surface surges
Half marathoners = 6-7 AHR miles with 6 x 15 second flat surface surges
Army 10 Milers = 4-5 AHR miles with 4 x 25 second hill surges
WEDNESDAY September 27
***We’re at CHS at 5:30am. I won’t be able to make it, so Captain Harry will help get you broken into your appropriate groups. You all are so good at sticking to your pace “zip codes”.
*****I have placed orange flags at the 400, 800,1200 and 1600. If, for some reason, they’re gone please look for orange duct tape on the outside lane and the white athletic tape in lane 4.
-2 x 800 on the track at 10K-10 mile pace with a very short 100 (45 seconds tops!) recovery
-2 hilly fartlek loops of 60 second fast followed by 30 seconds slow (2 miles total)
-finish with another set of 2 x 800 but faster than the first set (same very short 100 recovery!
*Army 10 Miler = 7 x 800 with a 3 minute slow jog recovery in between each.
Sub 65 goal = 2:50-2:55
Sub 70 = 3:00-3:05
Sub 75 = 3:10-3:15
Sub 80 = 3:20-3:25
Have another goal? Please text me for your paces.
SATURDAY September 30
*5K-10K crew = 7 miles total as follows:
-2 miles at AHR
-2 x 2 miles starting at HMP-10 mile pace (or faster) and getting faster with the second 2 miler. Take a 3 minute jog in between each. Flat course
-half mile cool down
*Half Marathon folks = 10 miles total as follows:
-2 miles at AHR
-4 miles at MP-HMP (rolling course)
-5 minute jog
-2 x 1.5 miles at 10 mile-10K pace (or faster) with a 3 minute jog in between each (flat course)
-5-10 minute cool down jog
*Army 10 Miler = 7-8 miles with a 2 mile time trial on a flat surface (like Riverview)
WEEK of OCTOBER 2
*5K-10K crew = 25-30 miles
*Half marathoners = 30-40 miles
*Army 10 Milers = race week (suggested race mileage for those who normally run 4-5 days/week: M- 5/W- 5/Th- 3/F- 2…if you normally run the day before your long run or race then please run 1 mile the day before the race)
MONDAY October 2
5K-10K = 4-6 AHR miles with 6 x 15 second flat surface pickup surges
Half Marathoners = 6-8 AHR miles with 6 x 15 second flat surface pickup surges
Army 10 Miler= 4-5 miles with 4 x 20 second hill surges
WEDNESDAY October 4
***Please join me at the CHS track at 5:30am. The more the merrier…it really makes getting out of bed at 4:30 that much sweeter for your old coach!
-2 fartlek hilly neighborhood loops of 30 seconds followed by 30 seconds slow (2 miles total)
-4 x 400 on the track at 5K pace with a very brief 30 second recovery (~50 meters)
-2 more fartlek loops but this time go 2 minutes fast followed by 45 seconds slow (2 miles total)
*5K-10K folks should run 1 loop at the end (instead of 2 loops)
*Army 10 Miler = 4-5 miles total with 5 x 15 second flat surface surges
SATURDAY October 7
-Make sure to hydrate throughout your long “over-distance”runs
-Rolling courses please
*5K-10K = 10 AHR miles
*Half Marathoners = 15-16 AHR miles
SUNDAY October 8
Come join us for 4-5 easy recovery miles…6:45am at Greeberry’s at Barracks
MONDAY September 18
*5K-10K = 4-5 AHR miles with 5 x 15 second FLAT surface form surges
*Half marathoners = 6-7 AHR miles with 6 x 15 second FLAT surface form surges
*Army 10 Milers = 6-8 AHR miles 5 x 25 second hill surges
WEDNESDAY September 20
******IMPORTANT: Please note that, at 5:30am, we will be at the CHS track (off Melbourne Road or off Grove Road), NOT the UVa track!
*CHS Neighborhood Fartlek loops as follows: 60 seconds fast followed by 30 seconds slow around the hilly loop (~1 mile/loop…I’ll have it marked).
5K-10K folks = 2-3 loops
Half marathoners = 3-4 loops
*Army Ten Milers = 1-2-1. Take a slow 4 minute recovery jog in between each. Please text me for your targeted paces. I would suggest running the 2 miler as 1 mile on the track followed by a half mile off the track, finishing with a half mile back on the track. Please note that I will have the track measured so you can run on the outside lanes if you so choose to.
SATURDAY September 23
Long slow run Saturday:
*5K-10K folks = 8-9 AHR miles…please add some flat surface pickup surges somewhere in the last few miles of the total run (4 x 15 seconds). Hydrate!
*Half Marathoners = 13-14 AHR miles with 5 x 15 second flat surface surges somewhere in the last few miles. Hydrate!
*Army Ten Miler = 14-15 AHR miles with 5 x 15 second flat surface surges somewhere in the last few miles of the total run. Terrain should be somewhat similar to your race course terrain.
Suggested MILEAGE for the WEEK of SEPTEMBER 11
*****Pool miles count too!
*5K-10K racers = 15-25 miles
*Those running the Richmond Half = 20-30 miles
*Army 10 Milers = 25-35 miles
MONDAY September 11
*Those who raced the Four Miler and feel like they need a little more down time = 4 AHR miles
*Those racing the Pepsi 10K (including Army 10 Milers) = 4-6 AHR miles with 4 x 25 second hill pickup surges
*Those not racing the 10K but still “working out” this week = 4-6 AHR miles with 6 x 25 second hill pickups
***Pickups: Please focus on form with those late run surges. Use your glutes, arms and core to lift your knees and pick your feet off the ground. Drive with your upper body, not your legs and always keep your nose over your toes so you never see your feet hit the ground!
WEDNESDAY September 13
***We will be meeting in the University Hall parking lot at 5:30 and running all of our workouts from The Park.
A. Those who raced the Four Miler and feel like they need a little more down time = 5-6 AHR miles
B. Those who will be “racing” the Pepsi 10K (and want to go for a competitive time) = 6-8 x 100 meter surges starting at race pace and getting faster with each one (no sprinting). Take a slow 60 second jog in between each.
C. Those who will be running the Pepsi 10K as a “progression workout” or will be running the suggested alternative Saturday workout: 4 x 1000 with a slow 3 minute jog in between each.
D. Army 10 Miler crew not “racing” on Saturday:
-3 x 1000 with a slow 3 minute jog in between each
- 3 x 200 at a faster pace with a slow 200 jog in between each
-Then back to 3 x 1000 but faster than the first set of 1000’s.
-As a suggested option try 2 x JAG steps after you finish the K’s.
*** my suggested paces for the K’s are listed below.
**And please note that the Boston Bound October group will be doing the same workout.
SATURDAY September 16
Several options but I’m big on running the Pepsi 10K, as it’s a great way to practice being in race setting conditions, regardless of whether you race it or use it as a progression workout.
A. Those who raced the Women’s Four Miler and feel like they need a little more down time before firing up the engines again = 5-7 AHR miles
B. *Pepsi 10K as a race (7-8 miles total)!
C. *Pepsi 10K as a progression workout: run the first two miles at HMP/the next 2 miles at 10 mile-10K pace/the last 2 mile faster! 8 miles total
-Army 10 Milers and Half Marathoners please note: If you do run the Pepsi 10K as a “workout” please run a longer warmup of 3 miles prior to the race. Cooldown 1 mile for a total of 10 miles.
D. Alternative workout for those who did not race the Four Miler and not racing the Pepsi 10K = same progression workout run as above.
E. Those who raced The Women’s Four Miler but are not racing the Pepsi 10K, who still want to run a workout: 4 x 1.5 miles with a 90 second-2 minute recovery in between each, starting at your 10K pace and getting faster with each 1.5 miler. Flatter to rolling course.
WEEK of SEPTEMBER 4
*“SPEEDSTERS” = I’d like to take this as a “break week” so, not only to get a physical but also a mental break after our summer training cycle session. We will start back up our next training cycle for the fall races (Men’s Four Miler, Richmond 8K and Half and local 5K’s) next week.
I’m hoping many of you, including those who raced the Four Miler, will be racing the Pepsi 10K next Saturday.
MONDAY September 4
***IMPORTANT: those who raced on Saturday should run 3-4 AHR miles…no more, please and with no hill surges!
*Speedsters who did not race the Four Miler = 4-6 AHR miles…no hill surges
WEDNESDAY September 6
***Please meet at the UVa track parking lot at 5:30 for the following workouts that we’ll be doing down at The Park.
*Speedsters = no speed!
-5K-10K folks = 6-8 AHR miles
-Half marathoners = 11-12 AHR miles
Group recovery run 6:45am at Greenberry’s (4-5 miles). All invited to join us!
MONDAY August 28
*Those racing the Four Miler = 4-5 AHR miles with 4 x 15 second hill surges
All else = 6 x 20 second hill surges
WEDNESDAY August 30
***Please meet at the UVa track at 5:30.
*Those racing the Four Miler = 6 x 100 straightaways at a fast pace but not sprinting. I don’t want any sore legs on Saturday morning, so maybe start at race pace and gradually pick up the pace. Slow jog the 100 meter curves as a recovery.
*All others = 5 x 1000 at a faster pace with a slow 3 minute jog in between each (I will send my suggested paces to Leah).
SATURDAY September 2
***All the very best to our Four Miler racers!
*All others = long AHR run…as slow as it takes to feel comfortable (add a mile to your most recent long run). You may move this run to Sunday if you’re helping us at the Four Miler. If you do this, then please run very short or not at all on Monday(9/4).
We’re still looking for help for The Cup (8/29) and The Women’s Four Miler (9/2). Please text me (434-962-1694) for The Cup and sign up on-line for the Four Miler (womens4miler.com)
Please communicate with me if anything is going astray (injury, fatigue, etc.) or if you have any questions about your training.
And please let me know if you’re moving your Saturday run to Friday so we can adjust your Wednesday workout accordingly.
I hope to see a bunch of you on Wednesday morning.
MONDAY August 21
4-6 AHR miles with 6 x 20 second hill surges focusing on form.
WEDNESDAY August 23
***Please join us at the UVa track parking lot at 5:30am
-4 laps on the magic carpet starting at 10 mile pace and working down to 10K pace or faster!
-2-3 minute slow jog over to the track
-2 x 800 with a 2-3 minute slow jog in between each
4 x 200 at a fast but relaxed pace (focus on lifting your feet and knees and using your core to drive your legs) with a slow 200 jog in between each
-2 x 800 faster than the first set with the same jog recovery
SATURDAY August 26
6-8 miles total with a 2 mile time trial on a flatter surface course. Start slower at 10 miler pace and pick it up with each quarter mile so that you’re really pushing it for the last half mile. Try to average 5K pace or faster for the final time.
***Suggested weekly mileage = 20-35 miles
MONDAY August 14
4-6 AHR miles with 6 x 20 second hill surges (please try to run these…thing of them as strengthening form drills. Use your core to lift your knees and pick your feet gently off the ground).
WEDNESDAY August 16
SATURDAY August 19
“Riverview Loops” as follows (please try to make it for this important workout):
1 mile on the Market-Chesapeake loop, working the up hills and an active cruise on the descents.
Then run a mile loop on the flat paved Riverview path as a 30 second fast-30 second slow fartlek.
Run two of these 2 mile loops…no break in between. Try to run the second loop faster than the first one!
Try to get in 7-9 miles total (with warmup/workout/cooldown)
****Will post my map of this mixed terrain well balanced course (great prep course for the Four Miler and Pepsi 10K). I want you on these hillier courses as much as possible for these Saturday workouts.
Here's the map for Saturdays workout.
Start at the little kiosk and head out of the park at a relaxed pace. Turn left. At Market turn right. Work the uphill. Turn right on 18th and keep your foot on the gas peddle on the uphill. Turn right on Chesapeake and take an active recovery on the long downhill...lean into it and let the momentum take you faster down the hill. The mile mark is at the "S" on the left side of the road (across from the Riverview Park sign). Now, taking the upper path, start the fartlek of 30 seconds fast -30 seconds slow. The fast should be quick but relaxed! Follow the path to the right just before the half mile mark as you head back around along the river to the park. At the kiosk you're now at 2 miles and finished with your first loop!
Now you're going straight into the 2nd "loop". Try to make the second two mile loop faster than the first. Your average should be around the 10 mile range.
Pour water on your head every time you run through the park (every mile)!
MONDAY August 7
5-7 AHR miles with 6 x 15 second Flat surface surges focusing on form (lift your knees with your torso…nose over toes)
WEDNESDAY August 9
***Please meet at the UVa track at 5:30am
-2K at 10 mile-10K pace pace
-followed by a 2 minute recovery
-4 x 200 at a fast but relaxed pace
-4 x 1000 with a slow 3 minute jog in between each
SATURDAY August 12
8-10 miles total with 2 x 2 miles in Bellair with a 3 minute recovery in between each. Run based on effort but try to hit around 10 mile-HMP pace or faster. Make the 2nd two miler faster! (See Map and photos below)