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MONDAY April 24
*Park to Park crew = 4 miles at AHR with 4-6 x 15 second gentle flat surface pickups at 5K pace. *5K-10K crew = 4-6 AHR miles with 6-8 x 20 second hill surges WEDNESDAY April 26 ****Please meet at the CHS track at 5:30am -NEW to speed? Then please call me at 293-3367 so we can safely introduce you to some fast stuff. Please do so BEFORE you come out on Wednesday morning. *Half marathoners or if you’re racing a 5K on Saturday = 3-4 miles at AHR with 4-5 x 20 second flat surface pickups *5K-10K folks = (after lots of dynamic drills) 1 mile (on track) 3 minute recovery Then 8 x 200 off the track (I’ll have measured a flat course for you on the road behind the school) at a fast but relaxed pace with a 90 second-2 minute jog in between each 4 minute recovery after the last 200 1 mile faster than the first (on or part on the tarck)! SATURDAY APRIL 29 *Best to our Park to Park Half and Montalto 5K folks! *5K-10K folks = 8-10 miles total with a 4 mile “progression” run as follows: Mile 1 = MP-HMP Mile 2 = 10 mile-10K pace Mile 3 = 10K pace or slightly faster Mile 4 = faster! ***I’d suggest a rolling course with some flat sections, like the Riverview/Market/Chesapeake course.
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SUGGESTED MILEAGE for the WEEK of APRIL 17 *5K-10K = 20-30 miles, unless you’re racing this coming weekend (lower mileage, if you are) *Half Marathon = Taper week so drop your normal mileage by about 30% MONDAY April 17 ****All the very best to our BOSTON MARATHONERS! We have 29 from our crew running (or walking) this iconic event today. *5K-10K = 4-6 AHR miles with 6 x 15 second hill surges *Masters Mile = 4-5 AHR miles with 6 x 15 second fast (no sprinting) flat surface surges *Half Marathoners = 4-6 AHR miles with 8 x 15 second hill surges. WEDNESDAY April 19 ***Please meet at 5:30 at the CHS track. I’m so sorry to be missing you this week (see note above). Reminder: bring a water bottle. ***NEW to the Speedsters? Please text me at 962-1694 so I can make sure you start off on the right foot…so as to enjoy your first workouts and not get injured! ***Important key: Please make sure you get back to the track early enough from your warmup (which should be run at a nice and relaxed pace) so you can do PLENTY of your dynamic drills. *5K-10K: -3 x 800 with a 2-3 minute slow recovery in between each. Make your first 400 of the first 800 the slowest of the day! -Then run out to the flag pole circle and back again twice, going 20 seconds fast-20 second slower (so, 2 x the half mile flag circle loop). **Note: This is a new loop as I’m trying to avoid you going too fast on the steep downhills of our normal neighborhood loop. -Finish with 2 x 800 faster than the first set! ***Suggested 800 paces Sub 17 = 2:38-2:42 Sub 18= 2:44- 2:50 Sub 19 = 2:50-2:58 Sub 20= 3:00-3:06 Sub 21 = 3:06-3:12 Sub 22 = 3:16-3:20 Sub 23= 3:26-3:30 Sub 24 = 3:34-3:38 Sub 25 = 3:41-3:46 Sub 26= 3:49-3:55 Sub 27 = 3:57-4:02 Sub 28 = 4:07-4:12 Sub 29 = 4:15-4:20 Sub 30 = 4:24-4:28 *Masters Mile: 6-8 x 100 straightaways at your targeted pace or faster with a 100 jog in between each. *Half Marathoners: -4 x 800 with a 2-3 minute slow jog recovery in between each. Your first 400 of the first 800 should be the slowest of the day! -Then run out to the flag pole circle, in front of the school, and back again, twice, going 20 seconds fast-20 seconds slower (so, 2 x the half mile flag circle loop). ***Note: New loop, as I’m trying to avoid you going too fast on the steep downhills of the other loop. -Finish with 3 x 800 faster than the first 4! **Suggested 800 paces (see above...sorry for not converting it to the half marathon…I simply ran out of time) *Racing on Saturday? Then run 6-8 x 100 meter straightaways (see Masters Mile) SATURDAY April 22 *Run for Autism 5K (8:00am)! *Masters Mile (~7:30pm)! *Happy 72nd Birthday Jim Bell! *5K-10K crew = 3 x 1.5 miles starting at 10 mile-10K pace for the first 1.5 miler and getting faster with each one. Take a 3 minute jog in between each. Hilly course please…like Bellair. *Half Marathoners = practice-simulation run (7-8 miles total) as follows: 1 mile at AHR 2 miles at the pace you plan to start out for 2 miles on race day Then run 4 x 3 minutes at MP with a 1 minute jog in between each Then run 4 x 3 minutes at HMP with a 1 minute jog in between each 1-2 miles at AHR  MILEAGE for the WEEK of APRIL 10
*5K-10K crew = 20-30 miles *Half marathon folks = 30-40 miles MONDAY April 10 ***Women’s Four Miler race entries open! Go to Womens4miler.com WEDNESDAY April 12 Please join us at CHS at 5:30am *5K-10K crew = -6 x 400 with a slow 90 second to 2 minute recovery in between each -Then run the shorter hilly loop (I’ll go over it) at 20 seconds fast followed by 20 seconds slow -Finish with 6 x 400 faster than the first set of 6. *Half marathoners = -3 x 1200 with a slow 3 minute recovery in between each -Then run the shorter hill loop (I’ll go over it with you) at 30 seconds fast followed by 30 seconds slower -Come back to the track and run 2 x 1200 faster than the first set. ***New to “speed”. Then please call me at 293-3367 or text me at 962-1694 for specific Wednesday instructions to keep you safe and happy. ***Racing on Saturday? Then run 4-5 AHR total miles with 6-8 x 100 “straights” (100 meter pickups) SATURDAY April 15 *An absolutely gorgeous 5K-10K race course in Free Union 8:00am. Please come join us for this amazing tour of Chapel Spring Farm, a beautiful 1600 acre estate! *5K-10K folks = long AHR run (8-13 miles) *Half marathoners = 15-17 miles at AHR WEEK of APRIL 3 5K-10K crew = 20-30 miles Half Marathoners = 25-35 miles MONDAY April 3 5-7 AHR miles with 5 x 15 second flat surface surges (no sprinting…focus on form by running fast but relaxed) WEDNESDAY April 5 ***We continue to meet at 5:30am at the CHS track…Bring a friend! *Half Marathoners: 3 x 800 with a 3 minute slow recovery jog in between each -Then run the one mile hilly neighborhood loop at 30 seconds faster followed by 30 seconds slow for the one mile loop. -Finish with 3 x 800 faster than the first set with the same 3 minute jog. ***5K-10K folks may choose to run two 2 x 800 sets (instead of 3 x 800 sets) -I’ll have Leah send you my suggested paces. *Masters Mile folks = 4 x 400 at a brisk pace with a very quick 45 second jog in between each. Then go 6 x 200 with a long and slow 2 minute jog in between each. Take a 5-6 minute slow jog… And then finish with 4 x 400 at a faster pace than the first set with a quicker 30-40 second recovery. *****NEW? Then please call me (434-293-3367) or text me (434-962-1694) ahead of time, so we can come up with an abbreviated workout, to help safely ease you into “speed”. SATURDAY April 8 ****KID’S Track and Field CLINIC with the Cavs at the UVA Cage at 8:30. Free for kids ages 3-12! *Half Marathoners = After warming up for a few miles: 20 minutes at HMP followed by a 3 minute recovery 10 minutes at 10K pace followed by a 3-4 minute recovery 15 minutes at 10 mile pace followed by a brief 2 minute recovery Finish with 5 minutes fast (5K pace or faster)! -Rolling course please *5K-10K and anyone else who ran the “workout” last Saturday = 3 x 1.5 miles starting at 10 mile-10K pace and getting faster with each. Take a 3-4 minute jog in between each. Course suggestions: -Riverview if you plan on racing on flatter courses. -Racing on a hilly course? Then try my Riverview circuit that includes Riverside to Market to 18th to Chesapeake and back to Riverview as a one mile add on. *Masters Mile folks = 8 miles total with the following fartlek workout (after warming up for 3-4 miles): 2 minutes fast followed by 1 minute easy x 6 Then 1 minute faster- 30 seconds easy x 6 Then finish with 30 seconds faster followed by 15 seconds easy x 6  |
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