 Suggested MILEAGE for the WEEK of FEBRUARY 26
*5K-10K folks = 20-30 miles or more *10 Miler-Half folks = 30-40 miles or more Suggested MILEAGE for the WEEK of FEBRUARY 26 *5K-10K folks = 20-30 miles or more *10 Miler-Half folks = 30-40 miles or more MONDAY February 26 *5K-10K folks = 4-5 AHR miles with 6 x 15 second hill form surges (not sprints) *Ten Miler = 5-7 AHR miles with 6 x 15 second hill form surges (not sprints) WEDNESDAY February 28 ***Please join me at 5:30am at the CHS track. **NEW? Then please get in touch with me PRIOR to Wednesday morning, so we can carefully and thoughtfully figure out the safest way to get you started with the right workout and with the right pace group. This is VERY important! **Racing in Whitehall on Saturday? Then please run 4 laps of picking up the straights (100 meter surges) and then jog the curves. So, 8 x 100 surges (not sprints). *10 Miler-Half crew = 1-2-1 with a slow 3 minute jog after the mile and a 4 minute slow jog after the 2 mile. *5K-10K folks (not racing on Saturday) = 3 x 1 mile with a 3 minute jog recovery in between each. SATURDAY March 3 Three options: 1. Sugar Hollow Bridges 5K or 10K…flat courses with very fast second halves. Plus, this is a great way to support our friends at the Whitehall Community Center. 2. Long AHR runs: 5K-10K folks = 8-10 miles at AHR 10 Miler-Half folks = 14-16 AHR miles. On terrain similar to your race course. SUNDAY Come join us for 4-5 relaxed AHR miles starting at Greenberry’s at 6:45 with coffee and fellowship afterwards.
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Suggested MILEAGE for the WEEK of FEBRUARY 19
***This is a RECOVERY mileage week, which means drop by about 30% of your normal weekly mileage. *Those training for Spring 5K-10K’s = ~15-20 miles total *Those training for the 10 Miler and the half marathon = ~22-28 total miles MONDAY February 19 *5K-10K = 3-4 AHR miles with 4 x 15 second hill surges *10 Miler = 4-5 AHR miles with 6 x 15 second hill surges WEDNESDAY February 21 ***Please join the fun at 5:30am at the CHS track. ***It looks like the temps are going to be on the warm side, so please remember to bring your fluids bottle. I’m happy to transport them down to the track in the back of my car. -3 x 1000 (2.5 laps) with a slow 3 minute jog recovery in between each. -4 x 200 at a fast but relaxed pace with a very slow 200 jog recovery in between each. Take a full 400 jog after the last 200, before starting the last 1000 set. -3 x 1000 faster than the first set! Same 3 minute slow jog in between each. Sub 60 = 3:23-3:28 Sub 65 = 3:33-3:38 Sub 70 = 3:50-3:55 Sub 75 = 4:05-4:10 Sub 80 = 4:18-4:23 Sub 85 = 4:27-4:32 Sub 90 = 4:42-4:47 Sub 95 = 4:59-5:04 Sub 100 = 5:11-5:16 Sub 105 = 5:30-5:35 Sub 110 - 5:45-5:50 SATURDAY February 24 Group “Workout” Saturday is back! Please meet me at RIVERVIEW all warmed up and ready to go at 7:00am for specifics on how to run this fun but tough long workout. Like, last time, I’ll break you into pace groups. *10 Mile-Half folks = 9-10 miles total as follows: -2 mile slow warmup at AHR (prior to meeting me at 7:00am) -1 mile hilly neighborhood loop around Market and Chesapeake at 30-30 (I’ll mark the loop) -1 mile loop around the flat river paved path at 10 mile pace (I’ll mark the loop) -1 mile hilly fartlek loop -1 mile flat river loop at 10 mile pace or faster -1 more fartlek mile on the hilly loop -Finish with one more loop on the flat river path but faster than the previous two! -cool down 1-2 AHR miles *5K-10K crew = Same workout but only 2 total circuits instead of 3 circuits …so, 4 mile workout instead of 6 mile workout (for 7 total miles instead of 9-10). **Can’t make it to Riverview? Then try to find a similar scenario where you have one very hilly mile loop and one flat mile loop to do this circuit workout. SUNDAY Please come join us for 4-5 relaxed AHR miles at 6:45am at Greenberry’s. It’s DIAPER DRIVE time again when I ask for you to donate diapers to our neighbors in need. You have always been so generous in doing so in the past and they are apparently in dire need right now, especially for size 5-6 and pullups. Please bring them by Ragged Mountain Running Shop or to Charlottesville High School Track on Wednesdays this month. I can’t thank you enough!
 Suggested MILEAGE for the WEEK of FEBRUARY 12
Remember: pool and treadmill miles count 100%! *5K-10K Speedsters = ~20-30 total miles *10 Miler-Half Marathoners Speedsters = ~30-40 total miles *March Marathoners = ~50-65 total miles *April Marathoners = ~50-60 total miles *May Marathoners = ~45 total miles MONDAY February 12 *5K-10K = 4-6 AHR miles with 6 x 15 second flat surface pickup surges *10 Miler = 5-7 AHR miles with 6 x 15 second flat surface pickup surges *March marathoners = 7-9 AHR miles with 6 x 15 second HILL pickup surges *April marathoners = 6-8 AHR miles with 6 x 15 second flat surface pickup surges *May marathoners = 6-7 AHR miles WEDNESDAY February 14 ***Come join the fun at the CHS track at 5:30am! NEW? Then please call or stop by BEFORE Wednesday so I can map out the safest and most effective path to “working out”. *”Speedsters” = “long recovery” workout time! -1 mile on the track -3-4 minute slow jog -2 x 800 with a 3 minute jog in between each -1 mile faster than the first one! *March marathoners = almost the same as “Speedsters” -1 mile on the track -3-4 minute slow jog -3 x 800 with a 2-3 minute slow jog in between each -4 x 400 at a fast but relaxed pace with a 90 second very slow jog in between -take a 3 minute jog after the last 400 (important) -1 mile faster than the first one! ***NOTE: I’ll have Captain Harry send you my suggested paces for the miles and the 800’s *April marathoners = - 1 fartlek mile through the hilly neighborhood loop at 60-30 - 8 x 400 at 10 mile-10K pace or faster with a very brief 45 second recovery in between each… watch starting out too fast for these as you only have a very short recovery! - 1 more hilly fartlek loop of 60-30 but run it faster than the first one! *May marathoners = 4 fartlek loops around the school of 30-30 fartlek…try to run each loop faster (~.7/loop). SATURDAY February 17 ***IMPORTANT: Try to run these long runs on similar terrain to your race terrain. *5K-10K racers = 8-10 miles at AHR (or add 1-2 miles to your longest recent run) *10 Miler crew =12-16 total miles (or add 1-2 miles to your most recent longest run) at AHR (which should be at least 90 seconds/mile slower than your targeted 10 mile pace) with the last mile at 10 mile-HMP. *March marathoners = Two choices based on whether you want a 2 or 3 week taper leading up to your race: -Two week taper folks (your last long run to be 2 weeks from race day) = 20 miles as follows: first 15 at AHR and then last 5 miles at MP or faster. -Three week taper folks (where your last long run is three weeks from race day) = After a 2 mile AHR warmup, run 4 x 3 miles as follows: first 3 miles at MP/ second 3 miles slightly faster/third 3 miles at HMP or slightly faster/last 3 miles at HMP-10 mile pace or faster. Take a 2 minute jog in between each three miler. 15 miles total. Flat to rolling course. *April marathoners = 20 miles total as follows: First 16 miles at AHR/last 4 miles at MP or faster. *May marathoners = 16 miles at AHR…no faster! ***IMPORTANT: Marathoners, please remember that your AHR should be at least 60-90 seconds slower than your MP. IMPORTANT WORKOUT UPDATE - TUESDAY!!!!!
Many of you undoubtedly experienced icy running conditions this morning. As we look at weather predictions, it looks likely that there will be icy rain early Wednesday morning. In an attempt to be proactive, we're going to move the usual Wednesday track workout up to tomorrow - Tuesday. Same time, 5:30 am, and same place, CHS. We know that some of you won't be able to adjust your family/work schedules, and apologize for the late notice. This just seems like the most prudent choice to make sure everybody stays safe. Thanks for your understanding. Mark and Harry Suggested MILEAGE for the WEEK of FEBRUARY 5
***Pool and treadmill miles count towards your total weekly mileage. Running more miles than I’m suggesting? Great…the more the better!! *Spring 5K-10K crew = 20-25 miles *10 Miler-Half Marathoners = 25-35 miles MONDAY February 5 *5K-10K = 4-6 AHR miles with 4 x 15 second hill form surges *10 Miler = 5-7 AHR miles with 6 x 15 second hill form surges ****TUESDAY**** February 6 ***Please meet me and a bunch of your fellow hardworking Speedster athletes at 5:30am at the CHS track. As always, I’ll divide you into pace groups for the following workout: -2 x half mile loop around the school starting at MP-HMP for the first one and picking it up to 10 mile pace or faster for the second loop. Take a short jog recovery in between each. - then hit the track for 4 x 300 with a short 100 recovery in between each. Run these fast but relaxed, starting at 5K pace and progressing with each one. -then head off the track for another set of 2 x the half mile loop around the school but try to run them faster! -come back to the track and run 4 x 300 again but faster! ***I’ll explain in detail on Wednesday morning. *******NEW? Then please get in touch with me BEFORE Wednesday, so I can help determine what workout is best for you to start with. SATURDAY February 10 ***Please meet me at the entrance to Bellair at 7:00am for the following workouts (if you can’t make it to Bellair, which I hope you do, since I’ll have a course all mapped out for you and will be there to cheer for you, please find a very hilly course): *5K-10K crew = -2 miles at AHR down to Bellair -2 x 2 miles with a 2-3 minute jog recovery in between each. Try to run the first one at HMP-10 mile pace and the second two miler faster! -2 mile cooldown jog *10 Miler = -2 miles at AHR down to Bellair -3 miles at 10 mile-HMP pace -1 mile of 30 seconds fast followed by 30 seconds slow -60-90 second jog recovery -2 miles faster than the first 3 miles -2 mile cooldown at AHR |
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