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Suggested MILEAGE for the WEEK of JANUARY 29 *5K-10K crew = 20-25 miles (or more) *10 Miler/Half marathon folks = 25-35 miles (or more) MONDAY January 29 Form surge drills day! 4-7 AHR miles with 8 x 15 second hill form surges WEDNESDAY January 31 **Please come join us at the CHS track at 5:30am -Start with 1-2 slow AHR miles and then lots of dynamics before starting this challenging mid-season workout. Please be extra careful that you warmup with the right pace zip code, as the faster you run these AHR warmup miles the less productive and more painful and slow your actual speed workout will be. “Spartan-Progression run” as follows: -1600 on the track at HMP -400 off the track at MP -1200 on the track at 10 mile pace or faster -400 off the track at MP -800 on the track at 10K pace or faster -400 off the track at MP or faster -400 on the track faster (sub 5K) -400 off the track at MP or faster -200 on the track at a fast but relaxed pace ***IMPORTANT: sub 75 minute 10 Miler and sub 22 minute 5K folks please add the following: After the 1200 run 3 x 800 instead of 1 x 800 with the same 400 off the track recovery after each 800. After the third 800 then return to the above schedule, so finish with 400 on/400 off/200 on fast! SATURDAY February 3 AHR Long run Saturday ***Please add 1-2 miles to your last long AHR run (from two weeks ago) Suggested: *5K-10K crew = 7-8 AHR miles or more *10 miler/Half folks = 10-14 AHR miles total with the last 2 miles at MP (See pace chart from last week) SUNDAY February 4 Please come join us for 4-5 relaxed social miles starting at 6:45 at Greenberry’s at Barracks. Coffee and fellowship to follow
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Please carefully read this long and important email describing Coach Mark's philosophy and tips for Speedsters.
DOWNLOAD PDF Suggested MILEAGE for the WEEK of JANUARY 22
***This is a recovery mileage week, so please drop your mileage by about 25-30% from your most recent weekly mileage. *5K-10K folks = ~15-20 miles *10 Miler/Half Marathon crew = ~20-30 miles MONDAY January 22 ***FORM SURGES day…please run these surges, focusing on form, by using your arms, glutes and core to lift your knees, towards the latter portion of your total run. Make sure you ease into the surges by making the first few your slowest. 4-5 AHR miles with 6-8 x 15 second FLAT surface form surges WEDNESDAY January 24 ***Come join the crew at 5:30 at the CHS parking lot. Sadly, I’ll be missing my favorite morning of the week as Cynthia and I will be driving home from Connecticut that day. Hopefully Captain Harry will be able to get you started in your pace groups. ***As usual, I’ll have you paired up with the Boston Bound March marathon group, basically doing the same workout minus some, so you can have more company. -Start with 2 laps on the track at MP-HMP -then straight into our 1 mile loop of hilly “fartlek” (means “speed play” as in go fast, then go slow) of 30-30 -straight into 2 more laps on the track at HMP-10 mile pace -no break as you go back into a 1 hilly loop of 60-30 -Finish with a 1200 (3 laps) on the track at a faster pace than the last 2 lapper (~10 mile pace or faster) SATURDAY January 27 Flatter course. *5K-10K folks = 3 mile progression run as follows: -first mile at 10 mile pace-HMP -2nd mile at 10K-10 mile pace -3rd mile faster! *10 Miler-Half crew = 5 mile progression run as follows: -1st mile at MP-HMP -2nd mile at HMP-10 mile pace -3rd mile at 10 mile-10K pace -4th and 5th mile = faster (as fast as you feel like going)! SUNDAY January 28 Come join us for 4-5 AHR miles at Greenberry’s at 6:45 Greetings, my athletes!
Here are my thoughts about our Wednesday workout, with the possibility of snow on the horizon. If it’s snowing when I wake up at 4:30 (or there’s snow on the road) we won’t meet, as I’m always worried about folks driving or running on slippery surfaces. Your options would then be the following: 1. Workout indoors (pool or treadmill) 2. Workout later in the day, when the snow has hopefully had a chance to melt 3. Bag it and not worry about a missed workout. If there’s no snow then we’re on! I sure hope to see you for my favorite morning of the week! Coach Mark Suggested MILEAGE for the WEEK of January 15
***pool and treadmill miles count too. ***Please note that I’m now suggesting separate weekly mileage for our two main spring groups (see below). *Spring 10 Miler- Half marathoners = 25-35 total miles *Spring 5K-10K racers = 15-25 total miles MONDAY January 15 4-6 AHR miles with 6-8 x 15 second flat surface surges towards the latter portion of the total run…work on form…lift your knees with your core and arms…fast but relaxed…no straining. WEDNESDAY January 17 ***Please join us at 5:30am at the CHS track parking lot. Make sure to warmup slowly, in the proper pace zip code, and then do lots of “dynamic drills” back on the track before starting the actual workout. -1 hilly loop (~1 mile) of 30 faster pace-30 slower jog -then straight into 2 laps on the track at MP (~30 seconds/mile slower than 10 mile pace) -then straight into another hilly loop of 90-60 -then straight into another 2 laps on the track but slightly faster than the last time -then one more hilly loop of 30-30 but try to run faster than the first mile loop! NOTE: 5K-10K folks should finish after the last 2 laps on the track. ***NEW? Then please get in touch with me prior to Wednesday so we can best determine the safest and most positive workout to engage you with “speed”. Call me at 293-3367 or text me at 962-1694 (please let me know who you are). SATURDAY January 20 ***Please try to run on terrain similar to your race course. ***IMPORTANT: Your AHR (Aerobic Heart Rate) is about 90 seconds-2 minutes slower/mile than your targeted 10 mile pace (about 2-3 minutes slower than your 5K pace) *10 Miler-Half marathoners = 8-12 AHR miles *5K-10K folks = 6-8 AHR miles SUNDAY January 21 Come join us for 4-5 relaxed miles at 6:45 at Greenberry’s Suggested MILEAGE for the WEEK of JANUARY 8
~15-30 total miles (or more) MONDAY January 8 4-6 AHR miles with 6 x 15 second flat surface form surges. Focus on lifting your knees as you drive with your upper body (torso, arms, glutes, core). No sprinting or straining…Fast but relaxed! WEDNESDAY January 10 ***Please join your coach and fellow Speedsters at 5:30 at CHS. It’s going to be 29 degrees, which is 7 times warmer than what it was last week! I was SO impressed with those who came out in the four degree temps last week…you all rock! * 6-8 miles total with 3 x CHS fartlek loops (no rest in between each) as follows: -1st loop (~1 mile) at 60-30 -2nd loop at 90-60 -3rd loop at 60-30 but faster than the 1st loop ***NEW to the group? Coming in from 10 Miler Group #6? New to speed? Then please call (293-3367), text (962-1694) or stop in to see me ahead of Wednesday, so we can decide what is the best workout for you to safely start your “speed” journey. Thanks! FRIDAY ***Important: please get your Saturday group run locations and times to Leah, as this is a great way to build community within the group and to welcome our NEWEST members (we have a lot of new members). SATURDAY January 13 6-8 total miles as follows: -2-3 miles at AHR -3 x 1.5 miles. Take a 2 minute jog in between each. Run the first 1.5 mile loop at HMP-10 mile pace and then pick it up with each one after that. -1-2 mile cool down at AHR ***I’d like to see you run this workout on one of these two hilly style courses: A. Bellair (I’ll have Leah post you my suggested map route) Or… B. Riverview but running the first mile on the Market-Chesapeake loop and the next half mile on the flat upper path to the half mile mark. Then, for the second loop, start at the half mile mark on the path and run along the river back to the parking lot and then run the Market loop by finishing at the park entrance. For the last one, run it the same as the first (I’ll have Leah post a map) SUNDAY January 14 Please come join us for 4-5 social miles at 6:45 at Greenberry’s. Coffee and fellowship to follow! |
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