*”Speedsters” = ~15-25 miles
MONDAY April 1
*Speedsters = 10 miles total with the last 6 miles at 10K pace…so, basically race the last 6 miles!
Here’s your real assignment: 4-5 miles at 75-80% of HMP
WEDNESDAY April 3
***Please join me outside the UVa track at 5:30am for the following workouts:
*Speedsters = Cameron Crazies as follows:
-Surge the uphills and run an “active” recovery on the descents of our Cameron/Minor/Bollingwood loop. Try to run each half mile loop faster than the previous. Run 4-6 loops total, depending on how your legs are still feeling from the 10 Miler.
SATURDAY April 6
*Speedsters racing the Park to Park Half who DID race the 10 Miler = 6-7 miles at 75-80% of HMP.
*Speedsters racing the Park to Park Half but who did NOT race the 10 Miler = 10 miles as follows:
-2 miles at 75-80% of HMP
-2 miles at 96% of HMP
-3 miles at 100% of HMP
-2 miles faster!
-1 mile at 75%
*5K-10K Speedsters, who did NOT race the 10 Miler = 7-8 miles total with 3 x 1.5 miles (flatter course) at 103-105% of 10 miler pace with a slow 3-4 minute jog in between each
SUNDAY April 7
Please come join us for 4-5 slow and relaxed 80% miles at 6:45am at Greenberry’s
WEEK of MARCH 25
*”Speedsters” = BREAK WEEK…much lower recovery mileage and NO speed. We do this every year at this time as it’s very important in giving your body, after a long winter of training, not only a physical break but also a mental one. We will start back up with a light workout next Wednesday for those looking to race the Park to Park Half or some area 5K’s this spring. In the meantime, rest up and thanks for being patient with your coach.
MONDAY March 25
*Speedsters = 2-4 slow and easy miles
WEDNESDAY March 27
***I’ll be out town for the day (I’ll be back on Thursday), so Captain Harry will get you started.
Please join him at 5:30am outside the UVa track
*Speedsters = BREAK week!
SATURDAY March 30
*Speedsters = 4-6 AHR miles (Break Week)
WEEK of MARCH 18
*Speedsters = Race Week (for all those doing the 10 Miler) = see mileage below
MONDAY March 18
*Speedsters = 4-5 miles at 75% with 4 x 10 second flat surface surges
WEDNESDAY March 20
***Please join me at 5:30am outside the UVa track for the following:
*Speedsters racing the 10 Miler = 4-5 miles total
-3 x 200 right at your targeted 10 miler goal pace (no faster! Practice)
-then 3 x 200 at 103-104% of 10 miler pace
-finish with 3 x 200 at 107-109%.
Take a slow 200 jog recovery in between each 200.
*Speedsters NOT racing the 10 Miler = 15 x 200 in three sets of five as follows:
-1st set: 103-104% of 10 miler pace
-2nd set: 105-108%
-3rd set faster!
Take a very brief rolling and active 100 recovery in between each 200 and a 200 recovery in between the sets.
SATURDAY March 23
*Speedsters = All the best at the Ten Miler! Please come see me this week for a quick chat to go over your race plan.
-Speedsters not racing the 10 Miler = 3 x 1.5 miles on the road starting at 100% of 10 miler pace and going to 104% or faster by the last one. Take a 4 minute slow recovery in between each.
SUNDAY March 24
Come join us for 4-5 social miles (at 80% of MP or 75% of 10 miler pace) at 6:45am at Greenberry’s
WEEK of MARCH 11
*Speedsters = Taper week for 10 Miler! Normal mileage except shorter and easier on Saturday.
MONDAY March 11
*Speedsters = 4-5 miles at 75% of 10 miler pace with 4 x 15 second hill surges
WEDNESDAY March 13
***Please join me at the UVa track at 5:30am for the following workouts:
*Speedsters who did NOT race the Haven 8K = 2 x 1 mile/2 x 800/ 2 x 1 mile. Take a slow 4 minute jog in between the miles and a 3 minute slow jog in between the 800’s. Leah will post my suggested paces on blog and social media.
*Speedsters who raced the Haven 8K = 6 x 800 at 103-106% of 10 mile pace with a 45-60 second active jog in between each.
SATURDAY March 16
**Speedsters = Two options:
1. 7 miles total with miles 4, 5 and 6 all as a fartlek of 60 seconds at 112% followed by 30 seconds slow (for all three miles).
2. The Sugar Hollow Bridges 5K…great flat race!
SUNDAY March 17
Come wearing your green for 4-5 social 80% miles at 6:45 at Greenberry’s
WEEK of MARCH 4
**Remember: you get bonus points from your coach if you run SLOWER than I recommend (is except for the pace and speed miles).
****IMPORTANT: Please do NOT run any of my suggested form SURGES if you are prone to calf, Achilles, P.F. or hamstring issues!
-5K-10K folks = ~25 miles
-10 Miler crew = ~30-35 miles
MONDAY March 4
*Speedsters = 4-6 miles at 70% of 10 mile pace with 6 x 15 second hill surges
WEDNESDAY March 6
**Please join me at 5:30am at the UVa track for the following workouts.
*NEW? Please get in touch with me BEFORE Wednesday. Thanks!
***IMPORTANT: It’s going to be very cold, so layer up and make sure to do some extra dynamics!
*Speedsters =Two options:
A. Those racing the Haven 8K: 8 x 300 in two sets of four, starting at 102 and working to 106% of 10 miler pace with an active rolling 100 recovery in between each.
B. Those NOT racing the Haven 8K: 3 x 1000 (2.5 laps) with a slow 3 minute jog in between each/followed by 4 x 400 at with a brief and active 100 recovery in between each/2 minute jog and then finish with 2 x 1000 faster than the first 1000’s with the same 3 minute recovery in between each.
SATURDAY March 9
*Speedsters = Two options:
A. The Haven 8K as a race or progression workout!
B. Those NOT racing the Haven 8K:
*5K-10K crew = 9 miles as follows:
-4 miles at 70% of 10 miler pace
-3 miles at 100%
-1 mile at 103%
-1 mile at 70%.
*10 Miler crew = 13 miles as follows:
-7 miles at 70% of your 10 miler pace
-followed by 2 miles at 96%
-3 miles at 100% or faster
-1 mile at 70%
SUNDAY March 10
Come join your coach and a bunch of other folks, much more fun than me, for 4-5 social running or walking miles at 6:45am at Greenberry’s. We had 14 runners and 8 walkers this past week!
Ugh! I had to mark the 3k course in Bellair this evening because I won’t be able to do it early tomorrow morning but I fear that the heavy rain may wash all my markings away. So, The keys are: the start is at our usual place and the 3K is at the fire hydrant on your right just as you’re heading up that shorter hill right before the pond. Sorry I won’t be there to show you and cheer you on.