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.   

Haven 8K & Charlottesville Ten Miler
​

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.    

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.