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Suggested MILEAGE for the WEEK of FEBRUARY 27
*Speedsters 5K-10K = 20-30 miles *Speedsters 10 Miler- Half = 25-35 miles MONDAY February 27 *Speedsters 5K-10K = 4-6 AHR miles with *Speedsters 10 Miler = 5-7 AHR miles with WEDNESDAY March 1 ***Please come join us at 5:30 at the CHS parking lot. *Speedsters = 4 x 1 mile with a slow 4 minute jog recovery in between each. PLEASE CHECK TWITTER OR FACEBOOK FOR PACES. ***NOTE: If you can’t make it to CHS to do this neighborhood loop please try running around the outer loop of Bellair twice (~ 4.5 miles total). *JR crew (Just Running folks) = 6-8 miles at AHR SATURDAY March 4 *”Speedsters” = three options: A. Run the Haven 8K as a race pace predictor as a tune-up the 10 Miler. At your 8K race pace on the flats, ease up a bit on the uphills (~HMP-MP) and really let it rip on the descents! This should be a “race” effort! 7-9 miles total with warmup, race and cooldown. B. Run The Haven 8K as a “fartlek” workout: something like 3 minutes push (5K-10K pace depending on the terrain) followed by 60-90 second slow recovery over the entire course. 10 mile-Half marathoners should do a longer warmup (3-4 miles) so that your total run for the day is in the 10-11 mile range. C. Not able to be at the Haven 8K? Then run the following: 5K-10K = 4 mile progression run (after a 2-3 mile warmup) starting at HMP and getting faster with each half mile. Total run in the 7-8 mile range. 10 mile-Half = 6 mile progression run, starting at MP and getting faster with each mile. Total run in the 10-11 mile range.
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MONDAY February 20
Please note: focus on form by overexaggerating your arm usage and pulling your knees up with your gut/torso (“core”). The less you drive with your hamstrings and calves and the more you use your upper body the stronger you’ll get and the less at risk for injury. *5K-10K = 4-6 AHR miles with 6 x 20 second HILL surges *10 Mile -Half = 5-8 AHR miles with 8 x 20 second HILL surges TUESDAY Group run: 5:30pm starting at The UVa Park. WEDNESDAY February 22 *Please meet at the CHS parking lot at 5:30am “SPARTAN” time! The two keys to this fun workout are: 1. Make sure your 800’s “off” the track are not run too slowly (see suggested pace) 2. Make sure your repeats on the track get faster each time you come back onto the track! 10 mile-Half folks “Spartan” as follows: 2K on the track at MP-HMP 800 off the track slightly slower than MP 1200 on the track at 10 mile pace or faster 800 off at slightly slower than MP 800 on the track faster than 1200! 800 off 400 on the track fast! 800 off 200 on the track the fastest! 5K-10K crew shorter “Spartan” as follows: 2K on 800 off 1200 on 800 off 800 on 800 off Finish with 400 on! *J.R. crew (Just Running) = 6-8 very relaxed AHR miles with lots of chatting and laughs! SATURDAY February 25 ****Try to find a course that’s terrain closely simulates your race course terrain. 5K-10K crew = 8 miles total as follows: 4 miles at AHR 3 miles of fartlek of 60 seconds faster followed by 60 seconds slower 1 mile of AHR 10 Mile-Half folks = 12 miles total as follows: 5 miles at AHR 2 miles of fartlek of 60 seconds faster followed by 60 seconds slower 1 mile at AHR 3 miles of fartlek of 90 faster-60 slower 1 mile at AHR SUNDAY 4-5 AHR miles with Coach…meet at 6:45am at Greenberrys at Barracks Suggested MILEAGE for the WEEK of FEBRUARY 13
(Based on a four days or more of running/week) *5K-10K folks = 20-25 miles total *10 Miler-Half marathon = 25-35 total miles MONDAY February 13 4-6 AHR miles with 8 x 20 second HILL surge-pickups…keep focusing on form! WEDNESDAY February 15 *Please meet at the CHS parking lot at 5:30am for the following workout: 4 x 1 mile with a slow 4 minute recovery jog in between each ****5K-10K folks may choose to run 3 x 1 mile PLEASE NOTE: I’ll have Leah send you my suggested paces. SATURDAY February 18 “AHR long run Saturday” Please add 1-2 miles to your most recent longest run…Make it AHR (relaxed, easy and very conversational) for all but the final 3 miles (2 miles for 5K-10K crew). For those last 3 miles, run 6 x half mile at your targeted pace with a 1 minute jog in between each. 5K-10K folks should try to run their half mile segments at 10 mile pace (not 5K-10K). Rolling course please. Practice your hydration and nutrition regimen on these long AHR runs. ***Attention those running The Park to Park Half or any other 13.1 mile race later this spring: I’d like to see you ultimately get your long run up into the 15-17 mile range. SUGGESTED MILEAGE for the WEEK of FEBRUARY 6
Based on four days of running (pool mileage counts!) *5K-10K folks = ~20-30 miles *10 mile-Half marathon crew = ~30-35 miles MONDAY February 6 4-7 AHR miles with 8 x 15 second FLAT surface surge pickups…focus on form by driving with your arms, core and torso as you use them to lift your knees. TUESDAY February 7 Optional evening Group run at 5:30pm at the UVa Park (4-5 AHR miles) WEDNESDAY February 8 Please meet at the CHS track at 5:30am 7 x 800 (10 mile crew) or 5 x 800 (5K-10K) starting at 10 mile pace and getting faster with each one. Take a very brief 45-60 second recovery in between each. Alternate, one 800 on the track followed by (after your brief recovery) a half mile off the track. And remember, when running on the track, stick to the outside 3 lanes, where I have measured the 800. This is to alleviate the risk of injury to one side of your body. SATURDAY February 11 Please meet me at 7:15, all warmed up and ready to go, at the top of Bellair for the following hilly workouts (Why, Bellair again? Because most of you will be racing on hilly courses this spring and I want you battle ready). I do hope lots of you will show up for this…the more the merrier your coach is! *5K-10K = 2 x 2 miles with a 4-5 minute recovery in between each. *10 mile crew = 3 x 2 miles with a 4-5 minute recovery in between each. Start at HMP-10 mile pace and pick it up as you go along, keeping in mind that you will be slower on the up-hills and faster on the descents. Effort, not pace, is the key! Each two miler should be faster than the previous. SUNDAY February 12 4-5 relaxed recovery miles with coach. We meet at 6:45am at Greenberry’s in Barracks with coffee and fellowship afterwards! |
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