WEEK of MARCH 20 *A = SPEEDSTERS who raced 10 Miler: Total recovery week! *B= SPEEDSTERS who did not race
***IMPORTANT: Please note that I’ve laid out two options throughout the week for everyone: 1. Those who “raced” the 10 Miler, which means those who went “all out” at the race. 2. Those who “did not race” the 10 Miler, which means those who either did a “workout” in the 10 Miler or ran some other sort of workout or long run.
MONDAY March 20 *Speedsters “A” = 2-3 AHR miles *Speedsters “B”= 4-6 AHR miles
WEDNESDAY March 22 *Speedsters A = 3-4 AHR miles *Speedsters B = 5 x 1000 with a 90 second-2 minute recovery in between each (I’ll have Leah send you my suggested paces)
THURSDAY March 23 ****Two Time Olympic Marathon medalist FRANK SHORTER will be our guest at The Virginia Festival of the Book. 7:00pm at the MLK Center at CHS. Please come join us! Free!!
SATURDAY March 25 *Speedsters A = 4-5 AHR miles
*Speedsters B = 3 x 1.5 miles on a flatter road course. Try to run them at 10 mile-10K pace (or faster). Take a 3 minute slow recovery in between each.
WHO: Open to all abilities (but you must have a solid running mileage base). The program is for anyone looking to improve their 5K, four miler, 10K, ten miler, half marathon and marathon times.(Please read the introduction below for more details!)
HOW TO SIGN UP: Please email Leah Connor to join the group of more than 500 runners. You'll receive weekly messages with workouts.